I’m sure many of you often wonder how you can help strengthen and protect your bones as you get older. Naturally, bones begin to weaken with age, so I like to encourage people to build reliable bones. But how? Here are 3 proven ways to help build better bones to keep you in tip-top health:

1.) Be Good to Your Gut

Follow the rule of twos put out by Dr. Sears: Eat twice as often, eat half as much, and chew twice as long. It’s recommended that instead of 3 large meals per day, that you eat 5 small meals instead (grazing). I have actually been eating 5 small meals daily for the past 6 months, and my body loves me for it. It boosts my metabolism and keeps me full for the right amount of time because I am eating just what my body needs.

Drink hot beverages with your meals- like hot herbal teas for example. Cold drinks can often weaken digestion.

2.) Feed Your Bones

Consider some of the following foods that help build your bones over the ones that break bones:

Bone Builders

  • Vitamin D
  • Calcium
  • Magnesium
  • Seafood
  • Omega-3s
  • Vitamin C
  • Vitamin B
  • Vitamin K
  • Folic Acid
  • Zinc
  • Sunlight
  • Weight-bearing exercises

Bone Breakers

  • Phosphorus
  • Animal Protein
  • Sodium
  • Carbonated Beverages
  • Sweetened beverages
  • Caffeine
  • Stress
  • Sitting
  • No Sunlight

Reduce Processed Foods

The fresher the food, the better. Always choose whole foods over fake foods. Eat lots of fresh fruits, vegetables, whole grains, and seafood.

Calcium Supplements

Relying on calcium pills does not always prevent weak bones. Sometimes your body does not absorb the calcium from the pill, which is why it is so important to pair a calcium supplement with the right foods. Calcium is best absorbed in smaller amounts with meals. You’re better off taking two smaller doses twice a day, rather than one large dose all at once.

Best Calcium-Containing Foods: Non-fat yogurt, Sardines, Parmesan Cheese, Orange Juice, Tofu, Salmon, Collard Greens, Rhubarb, Spinach, and Calcium-fortified cereal.

3.) Move

Don’t be a lazy bones now. If you are lazy, your bones will be too! Learn to keep them strong with exercise and movement. Try exercising at least 20 minutes a day, 6 days a week. The best combinations of exercise would be to incorporate strength, cardio, and stretching into your week.

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