1. Enjoy The Sunshine
Vitamin D is an essential bone-strengthener, but there’s a catch: it doesn’t do anything on its own—you need to add calcium to see results.
2. Read Food Labels
Too much salt makes it hard for your body to hold onto bone-boosting calcium (and most of us are guilty of eating too much) so make sure you check the salt-content on food labels.
Sodium can sneak into your diet in the most innocuous-looking foods—packaged soups and cereals are two surprising culprits. And the bread in that sandwich you’re eating - Could contain up to a whopping 500 mg of sodium (the recommended daily dose is 100 mg). Most people probably have twice as much sodium as they need.
3. Make A Salad
Fruit and vegetables can do wonders for your bones. Studies suggest potassium-rich produce blocks salt’s adverse effect on bone health. What are the best bone-protecting fruit and veg? Don’t stress about that—just aim for five serves a day.
4. Serve A Steak
It’s a simple equation: higher protein means stronger bones. You should aim for 1 g for every 1 kg you weigh (so a 70 kg woman should consume 70 g of protein.) How do you work it out? Another easy calculation: divide the weight of the protein-source by one-third (so a 100 g steak has about 30 g protein).
5. Take A Walk
A simple exercise like walking can boost your bone density, plus losing excess kilos takes some stress off your frame, which in turn takes a load off your bones.
