How to optimize bone health

RECOMMENDATIONS FROM A PHYSICIAN ASSISTANT AND NUTRITIONIST RECOMMENDATIONS FROM A PHYSICIAN ASSISTANT AND NUTRITIONIST

TASTE THE RAINBOW

Reaching for a well rounded diet filled with different colors and nutrients is important throughout the lifespan, and especially with age. All different nutrients can help support bone health. Reaching for a well rounded diet filled with different colors and nutrients is important throughout the lifespan, and especially with age. All different nutrients can help support bone health.

VITAMIN D

This is a crucial nutrient for bone health. Fish, egg yolks, and mushrooms are all excellent sources! This is a crucial nutrient for bone health. Fish, egg yolks, and mushrooms are all excellent sources!

Vitamin K

Vitamin K is an undercooked nutrient in the bone department. Kale, collard greens, spinach, liver, dairy, and sauerkraut are all great sources! Vitamin K is an undercooked nutrient in the bone department. Kale, collard greens, spinach, liver, dairy, and sauerkraut are all great sources!

Increasing protein

To prevent muscle wasting, eating more protein is essential! Aim for a size about the size of your palm at each meal. To prevent muscle wasting, eating more protein is essential! Aim for a size about the size of your palm at each meal.

More healthy fats

Essential fatty acids like salmon, avocado, nuts and seeds are anti-inflammatory and good for bone health. Essential fatty acids like salmon, avocado, nuts and seeds are anti-inflammatory and good for bone health.

Increase movement

Walking can be great for bone health! Increasing to 7000 steps a day shows to be protective in some studies. Walking can be great for bone health! Increasing to 7000 steps a day shows to be protective in some studies.

Weight based movement

Increasing weight based movement is also protective for bone health! Increasing weight based movement is also protective for bone health!