It’s a well-known fact that bone health often decreases with age (especially for women); but did you know that you can avoid this loss of bone density? Exercise has been proven to not only prevent bone loss, but actually build it back up.
In even better news, you don’t even need to dedicate much time to exercise to make a difference. Studies have found that just 2 hours of high-impact strength training each week is enough to increase bone density and reduce the rate of bone loss that comes with age.
Are you ready to dedicate two hours of your week to exercise to support healthy bones for years to come?
Increase Your Bone Density with Exercise
As we focus on strengthening our bones, try these exercises that are specifically designed to increase your spinal bone density:
Strengthen your Back Extensors
Lay down on your stomach, raise your chest off the ground, and count to 10. Repeat this exercise once per day to reduce your risk of spinal fracture. As you continue to strengthen your back, consider upping your reps to 20 or adding a weighted backpack or vest for an extra challenge.
Try Lifting Weights
As we mentioned above, strength training is key in building healthy bones. Try adding weights into your daily workout routine for a simple way to support your spinal bone density.
Sit Up Straight
As simple as it may sound, keeping correct posture is an excellent way to build bone density in your spine. Sitting up straight is a natural workout that you can easily add into any part of your daily routine.
You can find more ways to build your spinal bone density through simple exercises in this Better Bones article.
Recipes for Healthy Bones
Along with exercise, eating right is essential for bone health and density. Try some of the recipes below to increase your calcium and vitamin D intake, benefitting your bones along the way:
Ricotta and Yogurt Parfait
This quick recipe makes for the perfect breakfast or evening treat:
Ingredients:
- ¾ c Nonfat Vanilla Greek Yogurt
- ¼ c Ricotta (Part Skim)
- ½ tsp Lemon Zest
- ¼ c raspberries
- 1 tbsp almonds (slivered)
- 1 tsp chia seeds
Instructions:
Mix yogurt, ricotta, and lemon zest together in a bowl. Before eating, add in the raspberries, almonds, and chia seeds. Enjoy!
You can view the full recipe Ricotta and Yogurt Parfait recipe by clicking here, as well as a list filled with vitamin D-packed recipes here.
Cheesy Zucchini Quiche
If you’re looking for something that fits both brunch and bone health, this quiche is it:
Ingredients:
- 2 medium zucchinis
- 2 medium leeks (sliced)
- 6 eggs
- ¾ c half and half
- ½ c feta cheese (crumbled)
- 1 c fontina cheese (shredded)
Instructions:
Step 1: Preheat oven to 350 degrees and slice zucchini (extremely thin) into 4 cups
Step 2: Heat oil in pan and add leeks, 3 cups of sliced zucchini, and a pinch of salt. Cook for 4-5 minutes or until until the veggies begin to soften
Step 3: Combine eggs, half and half, 3 tbsp chive, and a pinch of salt in a bowl and whisk together.
Step 4: Spray a glass 9 inch pie pan with cooking spray. Add half the veggie mix, followed by ¼ cup feta cheese and ½ cup fontina cheese. Add in the rest of the veggies followed by the rest of the fontina cheese. Pour the egg mixture evenly over the veggies and cheese and add the remaining zucchini slices, spread out across the top of the quiche. Sprinkle the last bit of feta cheese on top of the sliced zucchini.
Step 5: Set the pan on a baking sheet with a rim and bake for 35-40 minutes, or until puffed and set in center. Add the remaining chives and let cool before serving.
Click here to see the full, detailed recipe for this Cheesy Zucchini Quiche.
Spinach Peanut Butter Banana Smoothie
This tasty smoothie is filled with both calcium and vitamin D:
Ingredients:
- 1 c kefir
- 1 tbsp peanut butter
- 1 frozen banana
- 1 c spinach
- 1 tbsp honey
Instructions:
Add all ingredients into a blender, mix until smooth, and enjoy!
Click here for the full Spinach Peanut Butter Banana Smoothie recipe.
If you’re looking for something a little different or just want to keep the bone-healthy meals going, check out this list that’s filled with excellent recipes and inspiration.
Pets and Essential Oils
Once you’ve experienced the benefits of essential oils, it’s natural to want to share the joy with the furry members of your household.
Luckily, there are plenty of safe ways to support your pet’s health with the help of doTERRA essential oils.
With added precautions and dilution, DigestZen can support an animal’s digestion, Copaiba and Lemongrass can support their Urinary Tract, Myrrh can support their Endocrine system, and more.
This doTERRA article does an excellent job of explaining the necessary precautions and oils to avoid, while also providing oil alternatives and suggested uses for animals of all kinds.
Go Clean with Beautycounter’s Lipsticks
When it comes to switching to clean beauty products, lip products are the perfect place to start. When your lipsticks or glosses are chemical-filled, you’re consuming the same unsafe chemicals that you’re applying to your lips.
Beautycounter just released Sheer Genius Conditioning Lipstick is as hydrating as balm and as creamy and buildable as high-quality lipstick. This product has sheer color with a hint of sheen, a lightweight feel, and a hint of sweet vanilla scent.
If lipstick isn’t your thing, the new Beyond Gloss is an excellent choice as well.
Tired of Sunscreen? Try Bloquv Clothing Instead
When you live in an area that’s as sunny as ours, you need to take extra measures to protect your skin. Sunscreen is necessary, but there’s still more you can do to prevent sun damage.
Bloquv clothing is made with UPF technology, which blocks 98% of the sun’s rays. This is compared to SPF (in sunscreen) which prevents you from being burned for a specific amount of time. When SPF and UPF are used together, you have the best possible protection against the sun.
UPF clothing works best when it’s loose-fitting and covers a large area of skin. It is both safe and effective, especially when used in conjunction with a sunscreen lotion or spray. Bloquv’s UPF clothing is chemical-free, UV lab-tested, antimicrobial, and it won’t lose its effectiveness after being washed.
If you’re interested in trying Bloquv, stop in to check out the stock we carry at BeFit SRQ.
September’s Exciting Events
Selby Gardens is hosting two captivating events this month that you won’t want to miss:
In Dialogue with Nature- August 8th- September 20th
Selby Gardens is teaming up with the Duncan McClellan Gallery to present its third annual glass show.
This year’s works will be inspired by nature and displayed in the Conservatory and Koi Pond in front of a beautiful backdrop of flowers and plants.
The displayed glassworks will be available for purchase as well, partially benefitting Selby Gardens’ mission.
Virtual 40th Annual Juried Photographic Exhibition- August 27th- September 20th
Though this year’s event will be held virtually, it’ll still be worth attending. Enter your best photos from Selby Gardens for a chance to win cash prizes or the coveted “Best in Show” title.
Entry instructions and event details can be found here.
We’ve covered so many ways to stay healthy throughout the month of September. Join us as we focus on our bone health by incorporating strength training and adding plenty of calcium and vitamin D to our diets. Try choosing another small step that’s mentioned above to add healthy products to your home or beauty routine as well. Let’s allow the few small changes you make this month lead to a significant impact on your overall well being.