Feel Young: Increase your Bone Density, Sweetheart!

Yummy tofu with Somos, Salsa Macha, Mexican Chili Crisp, Sweet & Mild 
You Got This! 💜

Bone density naturally declines with age, but the right nutrition and exercise can slow or even reverse that process. Here’s what really helps:

Eat for Bone Strength

1. Calcium-rich foods: Dairy products, fortified plant milks, leafy greens, almonds, and canned fish with bones (like sardines or salmon).

2. Vitamin D: Supports calcium absorption. Get it from sunlight, fortified foods, or supplements if needed.

3. Protein: Essential for bone structure. Include lean meats, eggs, beans with rice, and tofu.

4. Magnesium and Vitamin K: Found in nuts, seeds, whole grains, and green vegetables—these nutrients help regulate bone metabolism.

Exercise for Bone Health

1. Weight-bearing workouts: Walking, jogging, dancing, climbing stairs, or hiking stimulate bone growth.

2. Resistance training: Lifting weights or using resistance bands strengthens both muscles and bones.

3. Balance and flexibility: Yoga or tai chi reduce fall risk and support joint stability.

Consistency matters more than intensity, so don't worry about lifting heavier weights, running longer, or eating a ton of salmon, tofu, nuts, and spinach. Even a little of each of the above on regular basis works. Combine nutrient-rich meals with regular movement to keep bones strong and resilient for life.

Here's your shopping list:
1. Milk with added calcium and vitamin D
2. Chicken breast
3. Beans and rice
4. Tofu and maybe some of that spicy sauce and seed mix
5. Canned salmon with soft bones
6. Mixed nuts
7. Dave's Killer bread <<< delicioso, oishi, delicious
8. Bag of mixed greens

Comments

Post a Comment

Popular posts from this blog

The "Calorie Ceiling" Shock: Why Science Says You Can't Outrun Your Diet in 2026

Image
If you have ever felt like you were sweating away hours at the gym with zero weight loss to show for it, new research from early 2026 has finally vindicated you. A groundbreaking update to the "Constrained Energy Expenditure" model suggests that for many people, the body actively fights to keep daily calorie burn stable, regardless of how much you exercise. Unlike the old "machine" model—where more movement equals more fuel burned—these new findings indicate our metabolism functions more like a budget. When you spend too much energy running or lifting, your body doesn't necessarily pull from your fat reserves; instead, it aggressively "refunds" that energy by dialing down other invisible systems, such as immune function, inflammation responses, and even fidgeting, effectively capping your total daily burn. This "shocking but true" discovery upends the decades-old dogma of "calories in, calories out." It explains why chronic cardi...
Read more

Did We Know that Cutting out Carbs Can Cause Brain Fog in the Short Run and Lower Metabolism in the Long Run?

Image
Thank you, Google Gemini for help with our image! Let’s be real about the permanent or intermittent "ZERO CARB" lifestyle. While dropping carbohydrates might make the scale number plummet in the first week, we are mostly just shedding water weight, not actual body fat.  Biologically, our brain is a high-maintenance machine that explicitly prefers glucose to function . When we completely starve the body of its primary fuel source, we often trigger a spike in cortisol—the stress hormone.  Ironically, high cortisol levels can actually signal the body to store more fat in the abdominal area as a survival mechanism, making it harder to lose weight in the long run. Beyond the immediate brain fog and the notorious "low-carb flu," eliminating this entire food group means we are likely cutting out essential fiber found in fruits, vegetables, and legumes. This is a disaster for our gut health, digestion, and heart health.  A sustainable diet isn't about demonizing a speci...
Read more