strengthening your bones

6/5/2018

Bone strength is crucial for a happy, healthy life. You are constantly building and breaking down bone material and unfortunately, you reach peak bone density around the age of 30. This means it’s important to do everything you can to make sure you’re starting on a high note. If you’re past 30, there are still ways you can slow the loss of bone mass.

• Calcium plus Vitamin D and Others
Calcium (found in dairy, salmon, kale, turnip greens) isn’t the only thing you need for strong bones. Vitamin D paired with calcium helps absorption. Here’s a previous post about where to get Vitamin D: https://www.simplypreppedmeals.com/blog/5-foods-that-provide-vitamin-d. It’s also been shown that Vitamin C’s (citrus, peppers, broccoli) antioxidant effects can help minimize damage to bone cells. Vitamin K (kale, broccoli, swiss chard) helps synthesize the proteins that create new bone material and also reduces the amount of calcium that leaves the body in waste.

• Strength-training
Avoiding a sedentary lifestyle has been shown to be good for bone health, but the most beneficial exercise is strength-training. Having the bones bear weight higher than what you’d encounter in everyday life leads them to react by becoming thicker and stronger. Full-body weight-bearing exercises like squats and deadlifts are the kind of thing you want for the greatest payoff.

• Genetics
You can’t change your genetics, but you can get a heads-up on if you’ll have issues down the road or not. Talking to Grandma about bone strength might be a strange conversation, but it’s one worth having. Find out if osteoporosis runs in your family and start heading it off now.

SOURCES
Comparative effects of vitamin K and vitamin D supplementation on calcium balance in young rats fed normal or low calcium diets.
https://www.ncbi.nlm.nih.gov/pubmed/16261991

6 Ways to Strengthen Your Bones – No Matter Your Age
https://health.usnews.com/wellness/articles/2016-09-09/6-ways-to-strengthen-your-bones-no-matter-your-age

Bone health: Tips to keep your bones healthy
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

0 Comments

Author

Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

LIVING
PREPPED