Got Weak Bones? You Should Be Eating These Foods Every Day.

Got Weak Bones? You Should be Eating These Foods Every Day!

I am sure that every reader out there is aware that certain vitamins and minerals are essential for bone health. However, in our society of information over- load, it can be very easy to feel confused with all that is out there, leaving you wondering, what should I be eating again?

To simplify your life, cut out the guide below and try adding these nutritious foods to your daily eating!

Note: The amounts of each nutrient listed on the left hand column are the average amounts that many people need per day.

Calcium - (1000mg/day)

1 cup broccoli (200mg)

1.5 cup yogurt (600mg)

1/2 cup almonds (200mg)

Magnesium - (350mg/day)

1 cup brown rice (85mg)

1 cup black beans (120mg)

1 cup spinach (160mg)

Vitamin D - (400IU/day)

1 fillet of wild salmon (300IU)

1 egg yolk ( 25 IU)

1 cup raw organic milk (80IU)

Vitamin K2 - (100mcg/day)

1 cup cooked kale ( 1062mg)

10 sprigs parsley (164mg)

1 cup Miso soup (52mcg)

Bone health refers to bones and joints. Osteopenia is the precursor to Osteoporosis, a potentially crippling disease where the bone density decreases, causing the bones to become more brittle and weak. This can be maintained or even improved by exercise which increases the force on the bones and the strength of the muscles around it. The greater variety of exercises over a year the more “surprised” your bones get. This allows for an improved possibility of increasing the bone density. In this way physiotherapy can direct someone in the appropriate and safe exercises. Also posture can be addressed including ways of preventing the typical curved back of a person with Osteoporosis.

Joint Health: This relates more to the cartilage which lines the bone surfaces in the joints, and the integrity of the surrounding ligaments and muscles. Regular movement of joints increases their nutrition and lubrication qualities. Exercise and simply moving regularly to change position all help. For instance, in the office, put something often used in a spot where you need to stand up from your desk to reach it. Regular squatting is excellent for the hips and has the added advantage of reducing strain on the lower back. And one of Hollywood’s best kept secrets is muscle strengthening. It reduces the wear and tear of your joints, helps to at least maintain bone density, and keeps the body looking and feeling fantastic!

Recommendations (along with diet above):

Regular Bone Density Scans (DEXA), at least every 5 years from mid 30’s and every 2 years if post-menopausal or have diagnosis of Osteopenia/Osteoporosis - ask your local doctor for a referral or check the private clinics.

Regular Exercising with variety of exercise type, e.g. ski in winter, tennis in summer

Maintain good posture, fitness and diet.

Do you know anyone who suffers from weak bones?

With love,

Grandmother's Kitchen