how to maintain bone density as we age ?

#bones #Density #agegracefully

A healthy diet can significantly reduce the risk of bone loss and osteoporosis. It is never too late to kickstart your healthy diet. So, don’t worry if you have not started yet!

There are 2 crucial nutrients for bones.

Calcium is the important building block of bone tissue.

Vitamin D helps the body absorb and process the calcium.

These two nutrients are the foundation of healthy bones.

It is good to have three servings of dairy products a day.

Good food sources of calcium include

- Milk, cheese and other dairy food

- Green leafy vegetables like spinach

- Soya drinks with added calcium

- Bread and anything made with fortified flour

- Fish where you eat the bones – such as sardines and pilchards

To improve our vitamin D intake,

- Oily fish – such as salmon, sardines, herring and mackerel

- Red Meat

- Liver

- Egg yolks

- Fortified foods – such as fat spreads and breakfast cereal

We can also perform strength training and weight bearing exercise to build healthy bones naturally. It can help to increase bone formation during bone growth and protect bone health for us.

If you need some tips on exercises and nutrition plan, please feel free to contact me. I hope this email is beneficial for you.

Please take care of your bones and your health for the long-term benefits.

All the Best and See you Soon!

Best Regards,

Coach Samuel