Boost Those Bones at Her Active Life

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Boost Those Bones

Posted November 3, 2007 at 12:00 PM by Katie Drummond

Section: Her Health, Her Nutrition, Healthy Eating, Vegetarianism

Brussel Sprouts We’re constantly reminded of the importance of maintaining healthy bones – from bulking up your bone density in your 20’s to preventing bone loss in your 30’s and 40’s, women have to put in a lifetime of work to keep osteoporosis at bay.

You’ve probably heard the same old advice time and time again about weight-bearing exercise and common calcium sources, but lesser known tips and tricks to boost your bone health are out there. Here are a few suggestions to incorporate into your daily routine.

Figs: These tasty delicacies, either fresh or dried, are a surprising source of calcium, with merely 100 calories worth (around five dried figs) providing close to 15% of your daily needs. Replace the raisins on your cereal or in baked goods with chopped figs instead.

Pumpkin Seeds: One ounce (a few spoonfuls) offers half your daily magnesium requirements, which helps your body metabolize calcium. Pack a double punch of bone health as soon as you wake up by adding pumpkin seeds to those figs on your bowl of Cheerios!

Brussel Sprouts: Don’t cringe at the thought of brussel sprouts, the arch-nemesis of many picky eaters. Roasted with some olive oil and garlic, they make for a delicious side to your supper, and their high content of vitamin K will help your bones retain calcium.

Ground Flax: You know that flax is an excellent source of omegas, which help everything from your mood to your shiny mane. Another bonus? A recent study found that omegas may slow bone breakdown, and you need less than a tablespoon of flax each day to get enough. Try mixing it into a smoothie or blending it with a nut butter on your morning toast.

A Little Less Protein: North Americans love protein, getting more than twice their needs each day. Many experts are now suggesting that we eat less protein, because it may contribute to calcium loss and osteoporosis. Case in point? Women from cultures that consume less protein (like Japan) have significantly lower rates of osteoporosis. Aim for 0.4-0.5 grams per pound of body weight.