We all imagine living a full and active life, being able to do the things we enjoy most. Unless you keep your bones strong you may not be able to. Taking care of your bones early in life is ideal. If you have neglected your bone density, due to lifestyle or lack of knowledge, it’s never too late to make some changes. Here are a few tips to help get you started….
Even if your bone density is already showing signs of having diminished these changes can help. It’s a lot better to try these points rather than change nothing and just add a calcium tablet, which you may not be absorbing well.
Peak bone density is ideally reached by the age of about 35 years. Many people never reach their peak bone density due to restrictive/excessively acidic diets and not exercising enough. Unless you maintain an active lifestyle and do weight bearing exercise, you will start to lose bone density. The result is porous and weak bones, as time goes on. Eventually this may cause real mobility trouble and discomfort. This is mostly preventable and can be reversed slowly when certain dietary factors and weight training are included into a healthy lifestyle program.
Lifestyle factors you can change –
- be more active every day in everything you do, use the stairs instead of the elevator when you can etc.
- take up weight training 2 x per week will help challenge bones to strengthen. Brisk walking and walking up hills will help more than an easy zero elevation stroll.
- Eating a more alkaline producing diet will reduce how much calcium is leached from your system. This is just as important as increasing your calcium intake, as it allows you to use the calcium you do get more efficiently.
- Avoid carbonated and sugary drinks – it is said they are acidic and leach calcium from your system. (also why they are so bad for the teeth) It’s not only about getting enough calcium in; it’s also about reducing things that cancel out the available calcium. Thereby allowing you to make good use of the calcium you get which will reduce the need for more.
- reducing processed food, deep fried foods and white flour products will also help balance out acidity and reduce reflux issues, especially if you replace those foods with whole foods, like fresh fruit, vegetables, raw nuts, seeds, whole grain seeded breads, brown rice which have a much better nutritional density.
- Good quality lean protein is good, e.g. Organic or free range chicken breast without the skin, lean grass fed beef are fine and egg whites offer good protein too. The type of meats to eat less of are the over processed ones (with added preservatives and nitrates e.g. hot dog sausages and kabana). These can aggravate the problems and are very unhelpful for your long term health, inflammatory conditions and low calcium issues included.