The Role of Diet + Nutrition
In this section, we will be discussing how the food you eat can directly impact your bones. Eating healthy and nutritious foods are vital for building and maintaining strong bone density and for your overall health, so it’s important to know which foods and nutrients are best to include. Here’s what you need to know:
Vitamins to Promote Bone Growth
To optimize the promotion of bone growth, and prevention of osteoporosis, aim to include lots of calcium, magnesium, vitamin D, and K into your diet. A whole foods based diet, like the Mediterranean diet, is great for bone health as it includes 5-9 servings of fruit and vegetables per day, with lots of added protein too.
Food Sources to Promote Bone Growth
Try adding more leafy green vegetables, avocados, sesame seeds, tahini, almonds, hazelnuts, cashews, walnuts, tofu, collard, white beans, and eggs yolks into your diet. These food sources contain high levels of calcium, magnesium, vitamin D, and K.
Creating a Food Log
The best way to keep track of your nutrients intake, and what you are eating on a regular basis, is with a food log. This can be as simple as writing down what you eat at the end of the day and reviewing what sources of nutrients and vitamins you have received from each meal.
The Role of Nutritional Supplements
Another way to make sure you are getting enough vitamins and minerals is to take nutritional supplements to help fill any gaps in your diet. Supplementing with calcium, magnesium, vitamin D, and K is a very safe and effective way to help maintain bone density.
If you need any additional help you can always reach out to one of the trainers at Body + Soul Fitness who can help design a more structured, personalized meal and exercise plan.
Chris Edwards
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Introduction to osteoporosis, what it is, causes and symptoms, who's at risk and healthy living tips to prevent the onset of this disease. Throughout the workshop, Chris will provide various tips and tricks to keep your bones strong and healthy!