When it comes to protecting your body’s bones, it’s never too early to start! Find out what you can do now to keep your bones healthy and strong.
A PERFECT BONEBUILDING DAY
• 7 AM •
It is very beneficial for your bones, to drink at least 3 cups of black tea daily is linked to lower fracture risk, possibly due to its high levels of flavonoids. So start the day from a cup of black tea.
OTHER FOODS RICH IN FLAVONOIDS: Grapefruit, Apples, Onions, Seeds
Getting enough calcium is also essential to keep your bones healthy and strong. For breakfast you can also eat cereal or drink orange juice, before or after your tea, or on the way to work.
OTHER FOODS RICH IN CALCIUM: Low-Fat Dairy Products, Cereal, Bread, Soy Beverages, Tofu Products, Green Leafy Vegetables
• 10 AM •
Snack on a banana. It’s chock-full of potassium, which can help increase bone strength by reducing resorption, the process by which bone is broken down.
OTHER FOODS RICH IN POTASSIUM: Avocado, Spinach, Kiwi, Broccoli, Sweet Potato, Beets, Mushrooms
• NOON •
Squeeze in an energizing plyometric workout. Moves that involve jumping may significantly improve hip bone mineral density. Also, women who do yoga for at least 12 minutes a day show significantly improved bone density in their spine and femurs.
• 3 PM •
Have a handful of prunes. They boast vitamin K, a nutrient that promotes bone health. Getting sufficient K to a lower risk of hip fractures.
OTHER FOODS RICH IN VITAMIN K: Green Leafy Vegetables, Dried Herbs, Salad Vegetables, Hot Spices, Asparagus, Fennel, Leeks, Cucumber, Soybeans, Olive Oil, Dried Fruits
• 7:00 PM •
Cook a fatty fish like salmon, and add a salad dressed with olive oil. Salmon is rich in vitamin D, and research shows that oleuropein, a compound in virgin olive oil, may help prevent bone loss.
OTHER FOODS RICH IN VITAMIN D: Fatty Fish, Meat, Beef Liver, Egg Yolk, Shiitake Mushrooms, Fortified Milk
• 10 PM •
Get enough sleep. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. Chronic lack of sleep may slow down new bone formation without reducing the bone breakdown process.