How can i maintain strong bones?

                           

               

strong bones comes from a mix of good nutrition, regular weight-bearing exercise and health habits. Here is a practical guide you can start now.
Nutrients to focus on:

a. calcium

target about 1000mg per day for most adults, 1200mg per day for older adults and 700mg per day for children. During the intake of calcium, always check your age and guidelines.
We get calcium from dairy products (milk, yogurt, cheese), fortified plant milks, fortified orange juice, salmon with bones, leafy green like kale.

b. vitamin D

Target about 600-800 IU per day for most adults, 800-1000 IU per day if you are older or have a limited sun exposure. Sun exposure helps about 10-30 minute a few days a week depending on your skin type and location. Many people need a supplement to reach these amounts, especially in winter or higher latitudes.
We also get vitamin D from food sources such as fatty fish (salmon, tuna), fortified foods(milk, juice, cereals), egg yolks.

c. Magnesium

Target around 310-420 mg per day and this varies by age and sex. Male 14-18 years 410 mg per day, 19-30 400 mg  per day,31 years and above 420 mg per day. Females 14-18 years 360 mg per day, 19-30years 310 mg per day, 31 years and above 320 mg per day
Food sources for magnesium are nuts and seeds(almonds, cashews, pumpkin seeds),whole grains, legumes and leafy greens.

d. Protein.

Aim for adequate daily protein to support bone health and muscles around the bones. The general target is about 0.8 mg/kg per day for most adults; older adults may benefit from 1.0-1.2 g/kg per day.

Protein sources include a wide variety of animal-based foods like fish, eggs, meat, poultry and dairy. We can as well get from plant-based options such as nuts, beans, and seeds.

e. other considerations.

Potassium, phosphorus, vitamin K2 and a balanced intake of fruits and vegetables support bone health.

Limit high-sodium and very processed foods which can increase sodium loss in urine.
Lifestyle and exercise.

Do at least 150 minutes per week of weight bearing activities such as brisk walking, stair climbing, dancing and hiking) plus 2-3 days of resistance trainings such as lifting weights, resistance bands and body-weight exercise

Avoid smoking and limit alcohol. If you smoke, quitting helps bone health. Excessive alcohol consumption harms bone health by lowering bone mass and decreasing bone formation. It also interferes the ability of the body to absorb calcium.

Get regular sleep since chronic sleep deprivation can affect overall health including the bones.

Maintain a healthy weight . Very slow body weight is a risk factor for weaker bones.

Simple starter plan you can try this month.

• Breakfast: yogurt or fortified plant yogurt with a handful of almonds; add some fruit
• Lunch: a leafy-green salad with tofu; include a whole grain.
• Snack: a glass of fortified plant milk or small bowl of fortified cereal.
• Dinner: grilled fish or beans with kale or broccoli.
• Daily: 20-30 minutes of weight-bearing activity, plus two sessions of light resistance training.

If you are interested, tell me your age, sex and any health conditions and dietary preferences(vegetarian, dairy-free, etc.). I can tailor a personalized calcium/vitamin D plan and an exercise routine.