Stronger Every Day: Lifestyle Hacks for Healthy Bones

 

Did you know that 1 in 4 women over the age of 65 have osteoporosis? Women with osteoporosis are at an increased risk of fracturing a bone. Even though your peak bone mass is reached between the ages of 25 and 30 years old, there are still things that you can do throughout your life to reduce your fracture risk.

Lifestyle Choices to Preserve your Bone Health:

1. Commit to consistent weight bearing exercise. This includes walking, dancing and lifting weights. It's also a great idea to work on balance-the better your balance, the lower your risk falling.
2. Consume 1200 mg of Calcium daily from food and supplements combined. (this is the amount recommend for post-menopausal women or those diagnosed with osteopenia/osteoporosis).
3. Consume 2000 IU Vitamin D3 daily. If you have never had your Vitamin D level checked, ask your doctor to add it to your blood work at your next physical.Vitamin D is a fat soluble vitamin, so you want to take the right amount for you (more is not necessarily better).
4. Eat a diet with adequate protein plus a variety of fruits and vegetables.
5. Limit daily caffeine consumption to 400 mg or less.
6. Keep alcohol in moderation. Avoid tobacco products.

Recipe of the Month: Chia Seed Pudding

Ingredients: 

1 c Fairlife High Protein Lactose Free Milk (or calcium fortified milk alternative)

1/4 c Chia Seeds

1/4 c cocoa powder or chocolate collagen powder

2 T pure maple syrup or local honey

1/2 tsp vanilla

berries, sliced almonds

Instructions:

Vigorously whisk milk, chia seeds, cocoa powder, maple syrup and vanilla in medium bowl. Cover and refrigerate at least 4 hours, preferably overnight. Stir well and divide into 2 servings. Top with berries and almonds.

Katie's Kitchen

Below are links for key ingredients in the recipe of the month as well as bone healthy supplements.

If you are not able to reach the recommended 1200 mg of calcium per day from food then you may consider adding a supplement. Limit the amount of calcium you take per meal to 600 mg (your body is not able to absorb more than this). I like this Citracal product because it is easy to swallow (petite caplet) and it is in the form of calcium citrate. Calcium citrate is the most absorbable form of calcium plus it causes the least amount of digestive issues. Make sure to read the label to check how many tablets equals the amount of calcium listed. For example, this product provides 400 mg calcium in 2 tablets.  Purchase here on Amazon

This is the Vitamin D supplement that I take. I like this one because it is D3 which is better absorbed than D2. It is also based in an organic cold pressed olive oil instead of a less expensive, less healthy alternative oil. Plus, the gel cap is very small and easy to swallow. 

 Purchase here on Amazon

Chia seeds are a great way to boost your intake of a calcium and fiber. It can be used to make chia seed pudding (recipe above) or added to protein smoothies. They can also be sprinkled on Greek yogurt or avocado toast. Chia seeds are available at most stores in the baking aisle. I love the ones from Trader Joe's and Costco. If you prefer to purchase online, here is the link to an organic brand from Amazon. Purchase here on Amazon

While collagen powder does not contain any calcium, it is high in protein. I like this chocolate flavored collagen powder to use in the place of regular cocoa powder. It can be used in chia seed pudding (recipe above), mixed into coffee or protein shakes.

Purchase here on Amazon

Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.

Reduce Your Risk of Metabolic Syndrome Part 3: HDL

 

Metabolic Syndrome: What You Need to Know Part 3- Improving HDL 

Alarmingly the prevalence of metabolic syndrome has increased to over 41% in the United States. Metabolic syndrome is a cluster of conditions that increase a person’s risk of heart disease, stroke and type 2 diabetes. These conditions include abdominal obesity, high blood pressure, high blood sugar, high triglycerides and low HDL cholesterol. A person is diagnosed with metabolic syndrome if they have 3 or more of these 5 risk factors. Lifestyle modifications are critical to mitigating the health impacts associated with Metabolic syndrome.

                        Focus: HDL Cholesterol

HDL stands for high density lipoprotein. It is a part of your cholesterol panel that actually protects you. The goal value for HDL is >60. While your HDL may be low due to your genetics, there are some lifestyle modifications to increase your HDL level.

Lifestyle Modifications to Increase HDL:

1. Increase your consumption of Omega 3 Fatty Acids. Your body absorbs omega-3 fatty acids most efficiently from food. The best food source is fatty fish like salmon.  The gold standard is to eat fish at least twice per week. While there are vegetarian sources of Omega-3 fatty acids, they are not in the form that our bodies use most readily thus they are not as effective at increasing your HDL level. Vegetarian sources include ground flax seed, chia seeds,  hemp hearts and walnuts. You can also take an Omega-3 fatty acid supplement daily.
2. Establish a consistent exercise routine that incorporates both strength training and cardiovascular activity. Enhancing lean muscle mass can lead to significant improvements in HDL cholesterol levels. It is appropriate to begin with bodyweight exercises and gradually introduce external resistance as tolerated—everyone has a starting point. However, the ultimate objective should be to progressively increase resistance and maintain consistency in order to achieve optimal results. 

Recipe of the Month: Lemon Garlic Parmesan Salmon 

Ingredients:
1 lb salmon, cubed into 3 inch cubes, skin removed
1/8 cup olive oil
1/2 large lemon, juiced
1 garlic clove, minced
1/2 T honey
1/2 tsp smoked paprika
1/2 tsp onion powder
1/4 tsp oregano
1/8 cup parmesan cheese, grated
salt to taste

Instructions: Whisk together oil, lemon, honey, spices and cheese. Divide marinade in half. Toss cubed salmon in half the marinade. (Tastes best if marinated overnight but you can cook immediately if short on time). Save second half of marinade to use when serving. Place salmon on pan lined with parchment paper. Cook in oven at 420  for 10-12 minutes or in the air fryer at 400 for 8-10 minutes (internal temperature of 145). Serve with reserved marinade and roasted veggies or over a salad.

Katie's Kitchen 

Check out the following recommendations!

The best way to consume Omega-3 (heart healthy) fats, is to eat fish twice per week. However if you do not like fish, you can take a daily Omega-3 Fatty acid supplement. Omega-3 fatty acids are known for their ability to decrease inflammation and blood pressure. They promote both heart and brain health. I like this one because it does not smell or taste like fish (lemon!).

Buy Here (link to Amazon)

Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

Buy here

This trifecta of healthy seeds are great to add to traditional oatmeal, overnight oats or yogurt. They can also be added to protein shakes. The combination of chia seeds, flax seed meal and hemp hearts provide a great source of soluble fiber and omega-3 fatty acids.                               Buy here

Getting started with strength training can be intimidating. You may want to consider hiring a personal trainer to design a work out specifically for you. They also do a great job ensuring that you use proper form. Most gym memberships also include an introduction visit with their trainers. During that time, they can teach you how to use the weight machines. Training at home is another option. There are starter sets like this available on Amazon.

Buy here

Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.