8 Steps to Strong Bones for Life

Hello and welcome to this week’s newsletter. Did you know that your bones are constantly renewing themselves? It's true! That's why it's essential to support them every day. Here are eight things you should do daily to keep your bones strong and healthy.

Keeping Hydrated

You might be surprised to learn that staying hydrated is crucial for bone health. Proper hydration helps your bones retain their strength and density.

When you're dehydrated, your body becomes more acidic, which can weaken your bones over time. To avoid this, make sure you're drinking enough water throughout the day. Aim for at least 6 to 8 glasses daily and more if you're physically active or live in a hot climate.

Weight-Bearing Exercises

Weight-bearing exercises are activities that make your body work against gravity. These exercises are vital for maintaining and improving bone density. By incorporating weight-bearing exercises into your daily routine, you'll be helping your bones stay strong and healthy.

Some examples of weight-bearing exercises include:

• Walking or jogging

• Dancing

• Tennis or other racquet sports

• Resistance training, such as lifting weights or using resistance bands

Try to include at least 30 minutes of weight-bearing exercise into your daily routine. Your bones will thank you!

Nutrients Beyond Calcium: Essential Vitamins and Minerals for Bone Health

While calcium is essential for bone health, there are other nutrients that play a crucial role as well. Vitamins D and K, along with minerals like magnesium and phosphorus, all contribute to maintaining strong bones.

To ensure you're getting enough of these nutrients, focus on consuming a balanced diet rich in the following foods:

• Vitamin D: Oily fish (salmon, mackerel), egg yolks, and fortified foods like cereals and plant-based milks. Your body also produces vitamin D when your skin is exposed to sunlight.

• Vitamin K: Leafy green vegetables (spinach, kale), Brussels sprouts, and fermented foods like natto and sauerkraut.

• Magnesium: Whole grains, nuts, seeds, and leafy green vegetables.

• Phosphorus: Protein-rich foods like meat, poultry, fish, eggs, and dairy, as well as whole grains, nuts, and seeds.

Get Adequate Sleep

Adequate sleep is essential for overall health, and that includes your bones. While you're sleeping, your body produces a hormone called human growth hormone (HGH), which helps to repair and rebuild your bones. Chronic sleep deprivation can lead to a decrease in bone density, so it's essential to prioritise good sleep hygiene.

Aim for 7 to 9 hours of quality sleep per night. To improve your sleep, try establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimising your sleep environment by keeping it cool, dark, and quiet.

Mindful Eating

Chronic inflammation can contribute to bone loss and an increased risk of osteoporosis. Adopting an anti-inflammatory diet can help reduce inflammation and support bone health.

An anti-inflammatory diet focuses on whole, nutrient-dense foods like:

• Fruits and vegetables (aim for a variety of colours)

• Whole grains (brown rice, quinoa, whole-wheat bread)

• Lean protein sources (chicken, turkey, fish, beans, lentils)

• Healthy fats (avocados, nuts, seeds, olive oil)

Try to limit or avoid processed foods, refined sugars, and unhealthy fats, as they can contribute to inflammation.

Maintain an Active Lifestyle

A sedentary lifestyle can have a significant negative impact on your bone health. Prolonged sitting and a lack of physical activity can lead to a decrease in bone density, making your bones weaker and more prone to fractures.

To combat the effects of a sedentary lifestyle, try incorporating more movement into your daily routine:

• Take regular breaks to stand up and stretch

• Go for a short walk during your lunch break

• Choose the stairs instead of the lift

• Engage in regular physical activity, such as walking, cycling, or swimming

Mental Well-Being

Your mental health can have a surprising impact on your bone health. Chronic stress, anxiety, and depression can all contribute to a decrease in bone density. This is due to the release of stress hormones, like cortisol, which can interfere with bone formation and increase bone breakdown.

To support your mental well-being and, in turn, your bone health, consider practising stress-reduction techniques such as:

• Mindfulness meditation

• Deep breathing exercises

• Yoga or tai chi

• Engaging in hobbies or creative pursuits that bring you joy

• Connecting with friends, family, or support groups

Get Sufficient Sunlight

Sunlight plays a crucial role in bone health by helping your body produce vitamin D. Vitamin D is essential for calcium absorption, which is necessary for maintaining strong bones.

To reap the benefits of sunlight, try to spend some time outdoors each day. Aim for 10 to 15 minutes of sun exposure on your face, arms, and hands, without sunscreen, at least 2 to 3 times a week. Be cautious, though, as excessive sun exposure can increase the risk of skin cancer.

If you live in an area with limited sunlight or have concerns about sun exposure, consider talking to your healthcare provider about vitamin D supplements.

We hope you found these tips helpful and that you'll be inspired to add them into your daily routine. Remember, your bones support you every day, so let's make sure we support them in return!

Please share this newsletter with your friends and family and encourage them to prioritise their bone health as well. We'd love to hear your thoughts and any additional tips you might have, so don't hesitate to leave a comment or get in touch.

Wishing you good health,

The Wellness Valet Team

RECIPE OF THE WEEK: Bone Boosting Chicken and Spinach Stuffed Sweet Potatoes

Ingredients:

• 2 large sweet potatoes

• 2 tbsp olive oil, divided

• Salt and freshly ground black pepper, to taste

• 2 boneless, skinless chicken breasts (about 150g each)

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 200g fresh spinach

• 1 tbsp fresh thyme leaves

• 60g crumbled feta cheese (optional, omit for dairy-free version)

• 2 tbsp toasted pine nuts

Instructions:

1. Preheat your oven to 200°C (180°C fan) or gas mark 6. Poke the sweet potatoes with a fork several times, then rub them with 1 tbsp of olive oil, salt, and black pepper. Place them on a baking tray lined with parchment paper and bake for 45-60 minutes or until tender.

2. While the sweet potatoes are baking, heat the remaining 1 tbsp of olive oil in a large pan over medium heat. Add the chicken breasts, season with salt and black pepper, and cook for 6-7 minutes on each side or until cooked through and no longer pink in the middle. Remove the chicken from the pan and set it aside to rest.

3. In the same pan, add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened. Add the minced garlic and cook for an additional 1 minute, until fragrant.

4. Add the fresh spinach to the pan, along with the fresh thyme leaves, and cook for 2-3 minutes, stirring occasionally, until the spinach is wilted. Season with salt and black pepper, then remove the pan from the heat.

5. Once the chicken has rested, slice it into thin strips. When the sweet potatoes are done, cut a slit in the top of each one and carefully scoop out some of the flesh, leaving a border around the edges to create a "bowl."

6. To assemble the stuffed sweet potatoes, divide the sliced chicken evenly among the two sweet potato bowls. Top each bowl with the spinach and onion mixture, crumbled feta cheese (if using), and toasted pine nuts.

7. Serve the stuffed sweet potatoes immediately and enjoy your bone-boosting meal.

This bone-boosting recipe is not only delicious but also packed with essential nutrients for supporting your bone health. Make sure you try it out.