I am often asked (especially by women and seniors) how to build strong bones naturally. For obvious reasons, having strong bones is a must. Regardless of your age, extreme diets or diets high in processed junk and low in nutrient-dense whole foods can ravage bones and age your body prematurely. Naturally increasing bone mineral density is function of what you eat, what your body absorbs, and how you move.
My top 3 Quick Tips to naturally build strong bones are as follows:
Eat foods rich in easily absorbed dietary calcium from sources like dark leafy greens and sesame seeds. I prefer these to milk products, which can be hard to digest. Collard greens, spinach, kale, turnip and mustard greens are great! Grind sesame seeds in a dedicated coffee grinder, used only for seeds. Sprinkle them on veggies, salads, cereal, etc. Tahini is also loaded with sesame seeds and therefore, calcium!
Build resistance training into your weekly routine. When you strengthen your muscles, your bones become stronger from the mechanical stress of exercise. You can use free weights, machines, bands, tubing, your body weight, soup cans, etc. You have to stress muscles and bones to make them grow! Aim for a minimum of 3 sessions a week for at least 30 minutes.
Stop drinking soda! The phosphoric acid in soda (both diet and regular soda) is believed by researchers to leach calcium from bones and/or interfere with calcium metabolism in other ways. Cut it out of your life. Soda does nothing good for your body!! I used to be a diet soda addict and feel (and look) so much better now that I’ve stopped. Enjoy iced herbal teas instead, and do something good for your body.
By making a few simple swaps and incorporating some healthy habits into your life, building strong bones and staving off osteoporosis is something anyone can do at any age!
Shine on! Tara Marie
We all have goals and we all have dreams. The difference between “achievers” and “dreamers” is that people who achieve are willing to apply themselves in ways that those who just dream of success are not.
Successful people have certain things in common. In my last blog, Conquering Fear, I talked about one of those things: the ability to distinguish between actual FEAR and SELF-DOUBT.
This week I want to share another critical element of success, and that is the importance of determining your MOTIVE.
One of the most common questions I get from people, only second to “how do I get rid of my big belly,” is, “how do I stay motivated to maintain a healthy lifestyle?” Motivation is one of the hardest things that we deal with, but I think it’s because we are looking at the situation incorrectly.
When people ask me about motivation, what they’re referring to is an intense feeling of commitment and an emotional attachment to carrying through on any given set of behaviors. The problem with feelings is that they are always fleeting.
Think about it: feelings come and go. When we feel badly, we are able to get through it because we know that ultimately the bad feelings will pass. When we feel sheer elation, part of the joy of the intense feeling is the inherent understanding that we will eventually come back down to earth.
Every married woman I’ve ever talked to would tell you that she can look at her husband one minute and feel her heart bursting with love for him—and on the same day, something will occur and she’ll fantasize about killing him in his sleep and putting his cold, dead body in a wood chipper to hide the evidence. Feelings come and feelings go, just as motivation will come and go. Such is the nature of life.
What is permanent and a solid basis for change and achievement is determining a motive.
A motive is the “why” of why we do what we do. A motive is a REASON.