Have you had a Bone Density test? I haven’t but I should, even though I feel fit and strong we need to monitor where we are with our health and well-being.
For this month’s What’s On Your Plate? Blog Challenge hosted by Donna from Retirement Reflections and Deb, The Widow Badass Blog, I chosen to provide a few recipes for Increasing Bone Density as we age. The difference is the recipes I’m sharing are not just related to the kitchen.
Natural Ways to Increase Bone Density – The Recipe
Keeping your bones healthy is essential, especially as you age. Here are some key strategies which can form the recipe to improve bone density naturally
Diet + Exercise + Lifestyle + Monitoring = Increased Bone Density
Jump Start with Diet
1. Dairy Delights: Incorporate dairy products like milk, yogurt, and cheese to your diet for a good calcium supply.
2. Fantastic Fishes: Enjoy fatty fish like salmon, mackerel, and sardines, which are rich in Vitamin D.
3. Plant Power: Consume a variety of green leafy vegetables like kale, spinach, and collard greens, which are great sources of calcium and other essential minerals.
4. Nutty Nutrition: Snack on almonds and Brazil nuts for a dose of bone-building nutrients like magnesium and phosphorus.
Recipe for Diet
The Bone Density Smoothie (Imade that name up)
Smoothies are a great way to combine dairy for calcium, green leafy vegetables and nuts for magnesium and phosphorous. You can also add some protein powder.
1 x large handful of Kale
1 x large handful of baby Spinach Leaves
Two dollops of Greek Yogurt
1 scoop Protein Powder
5-6 Raw Almonds
Almond Milk (or milk of your choice)
The amount of Water and Almond milk is up to you. If you want a very thick smoothie don’t add too much liquid otherwise I probably use about 100ml in total for both.
Pop all in a blender and blend until smooth.
This green smoothie is delicious and has become one of my favourites.
Exercise for Excellence
1. Weight-Bearing Workouts: Engage in activities like walking, jogging, or dancing, all of which make your bones bear your weight, thus strengthening them.
2. Strength Training Triumphs: Utilize resistance bands or lift weights twice a week to build up bone as well as muscle mass.
3. Balance and Flexibility: Practice yoga or Pilates for better balance and coordination, which can help prevent falls and fractures.
Recipe for exercise
Ideally, the recipe for exercise Women Over 50 would include:
2 – 3 strength training sessions per week
Cardiovascular 2 – 3 times per week – any movement that elevate your heart rate.
Daily stretching including Balance and Flexibility
1 or 2 Rest days or Active recovery days where you can do yoga, stretching, go for a walk – nothing too strenuous as your body needs rest.
Listen to your body to find the right workout balance for you.
Remember, before starting any new exercise routine, especially for women over 50, it’s important to consult with a healthcare professional. They can provide personalized advice considering any existing health conditions or concerns. It’s also critical to start slowly and increase intensity gradually to avoid injuries.
1. Sunlight Supply: Get your daily dose of sunlight to aid the body in producing Vitamin D naturally.
2. Avoid Substances: Cut down on excess salt and caffeinated beverages, as well as avoiding smoking and excessive alcohol consumption.
3. Stay Supple with Supplements: As advised by a healthcare provider, consider supplements for nutrients like Vitamin D and calcium.
Recipe for Lifestyle
Go for a daily walk in nature and grab some sunshine
Try some regular Alcohol Free days during the week
Check you are getting adequate calcium and Vitamin D
Monitoring and Consultation
1. Regular Health Check-Ups: Get a bone density test as recommended to keep track of your bone health.
2. Professional Advice: Consult with your doctor or a dietitian to tailor-make a bone-strengthening regimen that is perfect for you.
Recipe for Monitoring and Consultation
Make a list of regular health checks and screening and include bone density tests.
Have a full blood test twice a year to see how you are tracking.