Love that Arizona sunshine! It’s a loyal friend to anyone who enjoys walking because vitamin D is captured through sun exposure. Walking and lifting weights restores bone and builds muscle! Muscle efficiently burns fat. Two great combinations!
Being small-boned, I’ve been steadfast about keeping beneficial bone as I’ve aged. Playing tennis, running, carrying my golf clubs, cross-country skiing – never thought I’d have to worry about osteoporosis. Wrong. It’s also an inherited disease.
Here are some tips so you can fight it every step of the way, pun intended, as I do.
Some in order to lose weight, will give up certain foods they consider fattening: nuts, dairy products, even fruit. All these protect against osteoporosis. You might be thinner but you’ll also be shorter! Some mistakenly believe that since fruit contains sugar they should avoid it because insulin levels will rise, and in response, cravings too. Well, I’ll tell you how smart God is: fresh fruit has fiber, especially in the skin like pears and apples. Fiber allows insulin to be released more slowly into the system, thus stabilizing blood sugar. Now I’m not recommending a fruit salad, but fruits shouldn’t be discarded altogether when losing weight.
Since my mantra is; Eat for nutrients, reach for foods containing vitamins D, K and minerals calcium, magnesium and lessor known manganese and boron to sustain bone. The average person should incorporate at least 1,000 milligrams of calcium and 200 IU’s of vitamin D into their daily diet to maintain strong bones. Anyone over 50 should increase that amount to 1200 milligrams of calcium and 400 IU’s of vitamin D.
God created one magnificent machine. Our body works together with Designed purpose. Without the mineral boron for example, it’s difficult for it to retain its calcium and magnesium levels. Simply drinking milk or eating a daily yogurt won’t guarantee strong bones.
- Boron can be found in red grapes, apples, pears, apricots, prunes, dates, bananas, raisins, red wine, avocados, walnuts, cashews, peanut butter, pinto beans and legumes.
- Boron also works to boost hormonal estrogen levels in the blood, keeping us emotionally balanced.
Dairy products are likely the first foods most think of when discussing bone retention:
- The current fad is Greek yogurt which through the straining process contains more protein but up to 3x’s less calcium. I prefer Stoney Farms, Mountain High, Dannon Natural and Stonyfield yogurt.
- 2% milk doesn’t mean 98% fat-free. To illustrate, visualize a carton of water containing only lemon juice. Add a tablespoon of oil to the carton. Now 2% of the volume is fat and 98% isn’t. Therefore the manufacturer can claim it is 2%. Tricky huh? Don’t be fooled, read the label and divide fat against total calories. Skim or 1% milk products contain more calcium %.
- Cheese: the lighter in color the less saturated fat it contains.
Giving up eggs? Eating only the whites? Another fad. Vitamin D is in the yolk, not the whites.
Ditching Grains? Giving up fortified cereals will give up your bones too. I love Great Grains with all the necessary ingredients for great bones: raisins, dates, pecans, fortified whole grains.
Fish is a necessity: salmon, tuna, sardines, crab, clams, trout and oysters contain calcium and beneficial vitamin D.
Drink pineapple juice, with seltzer water for a manganese infused drink instead of soda.
Avoid high protein diets which deplete calcium.
Cut down on caffeine and sodium.
Remember K for Kale! Also broccoli, Brussels sprouts, spinach, collard and other leafy greens.
Walk daily. It literally restores life to your worn-out bones and prayerful praises to your spirit!
“If we live by the Spirit, let us also walk by the Spirit.” Galatians 5:25