One of the greatest things we can do to combat the bodily degeneration that comes with aging is to fortify our bones! Conditions such as osteoporosis, rheumatoid arthritis, and osteoarthritis have traditionally been associated with the elderly, but the startling fact is that with a shift toward a more sedentary society, Americans are facing the onset of degenerative bone conditions at an earlier age than ever. It is time that we start taking this issue seriously and being proactive about keeping our bones healthy and fortified against the incursions of inactivity and age.
Nutrition for healthy bones centers around two main ingredients: calcium for bone density and support and vitamin D as a supplement for calcium absorption and bone growth. Magnesium is another nutrient that helps with calcium absorption, although too much calcium can actually prevent magnesium from being absorbed. It is all about balance, after all. Here are some delicious food options that will keep your bones strong:
- Dairy, of the kind that is fortified with vitamin D: Yogurt, milk, cheese, and egg (particularly the yolk) contains high values of your daily percentage for both calcium and vitamin D.
- Salmon, while more renowned for its omega-3 properties, also contains almost your full daily serving of vitamin D.
- Dark, leafy vegetables such as spinach and collard greens are rich in calcium.
- Fortified cereal is delicious at any time of day.
- Fortified orange juice
Vitamin D is also the sunshine vitamin, so when you can make sure you get out and expose your skin to a reasonable amount of sunlight, without getting burned of course! You don’t need to be a professional in the kitchen or develop a taste for something you dislike in order to recoup the proper amounts of nutrients you need to keep your bones healthy. As your chiropractor, we care about your musculoskeletal well-being throughout life and that is why we practice holistic care that includes chiropractic treatment, exercise, and nutrition. Give our office a call and see how we can make small, yet delicious modifications to your diet that will help you stay proactive about, “getting old.”