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Diet

How to get stronger, walk taller and have healthy bones

Healthy posture starts with taking care of your frame. Follow these easy tips to strengthen your skeleton - for life
How to get stronger, walk taller and have healthy bones

Eat tofu

If you're vegetarian or don't eat much meat, and you worry you may be missing out on essential bone-building nutrients, don't! You can get all the protein and calcium you need from soy-based foods. Research shows tofu, soybeans and tempeh may even slow bone loss and prevent fractures.Amp up tofu's nutritional value: You can get even more bone-building benefit if tofu is combined with calcium. Our consulting dietician, Mary Bamford, suggests blending it with milk or yogurt in your morning smoothie or cubing it in a cold pasta salad with cheese.Click here for great tofu recipes.

Bowl of Tofu Cubes

Mexican Food

Go for a zesty dinner with all the fixings; a veggie, bean and cheese burrito on a whole wheat wrap gives you calcium plus magnesium and phosphorus, two nutrients that are also great for bones. Add some tomato guacamole — avocados are a good source of folate, which may help maintain bone density. And tomatoes are rich in the carotenoid lycopene, a phytonutrient that may protect against bone loss. One study found women who got just 10.4 mg of lycopene daily had 10 percent higher bone density than those with a low intake. Try these Mexican recipes to get your fill: - Tomato guacamole - Spicy black bean burritos - Saucy Mexican chicken - Southwestern beans on toast - Black bean and corn salad

Mexican FoodMasterfile

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Bone up at breakfast

A recent report in the medical journal the Lancet found daily doses of vitamin D and calcium reduce your fracture risk by up to 24 percent. To max out on this bone-saving combo, start your day with vitamin-D-rich eggs and a glass of OJ enriched with vitamin D and calcium (a cup delivers about 30 percent of your daily requirements). Plus, the vitamin C in orange juice supports collagen production, which is also good for bones.

Splashing orange juice with oranges isolated on white

Snack smart

Skip sodium-dense processed foods that can contribute to bone loss, and reach for nutrient-rich staples instead. "Cheese, seeds and yogurt are great snacks. Most contain calcium, and they all have protein to keep you full longer," says Bamford. Try Greek yogurt for a mid-morning pick-me-up: It's packed with calcium and protein (three-quarters of a cup has about 18 g!). Sweeten it with honey and mix in walnuts for the added benefit of omega-3s, which research shows may also help prevent bone loss.

A piece of Emmental cheese

Savour a cup of tea

Drop that pop! Researchers from the Framingham Osteoporosis Study in partnership with Harvard Medical School discovered women who chug back a cola every day have significantly lower bone-mineral density than those who drink it less than once a month. Instead, go for green tea: A recent study published in Nutrition Research revealed the catechins it contains boost the production of bone-forming cells known as osteoblasts.

White cup with green tea

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Add almonds

Eating this all-star nut helps increase your overall calcium intake: Just one ounce fulfills about 5 percent of your daily needs. Plus, you get a hit of magnesium, another important mineral for bone strength. Add some to a bowl of oatmeal or granola with honey in the morning, and always keep a stash at your desk. "Almond butter with sliced apples on a whole-grain crepe is a great treat, too," says Bamford.Try our whole-grain crepe recipe here!

Almonds

Pump iron

The endless benefits of doing a daily 30-miniute workout don't just apply to your muscles. Research shows strength training helps keep bones healthy and strong —and reduces the risk of osteoporosis at all ages. In one study, women who walked for at least four hours a week had a 40 percent reduced risk of hip fractures. Make it a habit: Keep weights near the TV so you can do some bicep curls while you unwind. Or take dumbbells with you outside for a power walk; exposure to the sun gives us a healthy does of vitamin D, essential for strong bones.

Weights and towels

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