What foods help maintain strong bones according to Dr. Ruxton?

Dr. Ruxton recommends sardines, tofu, yogurt, cheese, beans, pulses, and nuts for strong bones.

What exercises are best for bone health?

High-impact exercises like jumping, hopping, and strength training such as deadlifts and squats are best for bone health.

Can sleep apnea affect bone density as per Dr. Amati?

Yes, research linked by Dr. Amati suggests sleep apnea may be associated with lower bone density and an increased risk of osteoporosis.

Home / Health / Strong Bones: Diet and Exercise Secrets Revealed

Strong Bones: Diet and Exercise Secrets Revealed

9 Dec

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Summary

Calcium is crucial, found in sardines, tofu, and fortified plant milks.
Protein intake supports bone health, especially for those over 60.
Weight-bearing exercises like jumping and strength training are vital.

Strong Bones: Diet and Exercise Secrets Revealed

Optimal bone health is achievable through a combination of diet and exercise, crucial for maintaining strength and independence, particularly as we age. Peak bone mass is established by the mid-twenties, making it vital to preserve existing bone density through healthy habits. Calcium is fundamental, with excellent sources including tinned sardines, tofu, and fortified plant milks, essential for preventing bones from leaching the mineral to support bodily functions.

Adequate protein intake also plays a significant role in bone health, supporting muscle strength and immune function, with experts recommending regular consumption throughout the day. Vitamins, particularly vitamin D for calcium absorption and vitamin C for collagen production, are indispensable. While sunlight is a primary source of vitamin D, supplements are advised during months with scarce sunlight, though excessive doses are not beneficial.