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.