13/06/2023
Prevent thinning bones rapidly by:
1. Consuming enough protein, calcium, vitamin D (sun exposure) on foods, or supplements. Also, Iron, Potassium, collagen and vitamin C are essential for bond health.
• Calcium in food: We know that dairy has calcium, but other foods do, too.
Low-fat milk or soy milk (8 ounces): 300 milligrams of calcium
Cottage cheese (16 ounces): 300 milligrams of calcium
Low-fat yogurt (8 ounces): 250-400 milligrams calcium
Canned salmon (3 ounces): 180 milligrams of calcium
Calcium-fortified orange juice (6 ounces): 200 milligrams-260 milligrams calcium
Cooked spinach, turnip greens, collard greens (1/2 cup): 100 milligrams calcium
Cooked broccoli (1/2 cup) 40 milligrams calcium
• Vitamin D in food (fortified dairy products, egg yolks, saltwater fish like tuna and liver). Research suggests that vitamin D3 supplements may be slightly better absorbed and retained than Vitamin D2.
2. Strength training and cardiovascular training.
3. Don’t smoke and moderate alcohol, no more than 2 drinks weekly.
4. Measure salt consumption (no more than 1 teaspoon daily or 6 grams.)
5. Measure caffeine daily, no more than four strong coffees.
Maximize bone health and reduce the effects of osteoporosis with these simple steps. Start today.
