Easy Ways to Protect your Bones (No Cow’s Milk Needed)

Bea Boomer’s Vital Aging Project – Day 66 – 6/15/15

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1. At breakfast, eat calcium and vitamin D fortified bread and cereals, along with fortified orange juice.  Top your cereal with almond, rice, or soy milk.  Silk almond milk comes in a nice variety of flavors and offers more calcium than cow’s milk. 

2. Don’t forget your greens! Dark greens, such as broccoli, kale, collard greens and bok choy are all good food options to boost your calcium levels.  

3.   Love fish?  Try salmon for a calcium boost.  A mere 3 ounces of salmon provides 181 milligrams of calcium.* (The recommended daily allowance is 1000 milligrams of calcium each day, along with 600 IUs of vitamin D for those of us over 50) 

4.  Nuts, especially almonds, brazil nuts and peanuts.  Nuts rank high in other nutrients as well.  

5. Don’t forget to move that body!  Walk, climb stairs, lift weights – We need 30 minutes of some type of weight-bearing exercise at least five days every week to keep those bones strong.  Regular physical activity helps us in too many ways to count.  

Calcium Thieves to Avoid: 

  • Cola products – The phosphoric acid may prevent proper calcium absorption.* 
  • Processed, canned and fast foods, as well as other salt laden foods.

Source: 

*AARP, the Magazine. March 2015. Boost Your Bone Health in Your 50s

For further reading:

Exercise for your Bone Health 

The Importance of Calcium – How to get Enough without Dairy 

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