Bringing the sources of essential nutrients to the table, practicing regular physical activity and ensuring the need not only for calcium but also for vitamin D, are 3 good habits that help keep bones healthy and strong.
All types of physical activity promote the well-being of bones:
from exercises with weights and muscle strengthening to jogging and brisk walking, which we can easily do indoors, with the arrival of the colder season.
But each age group has more suitable times:
1. Teenagers: 60 minutes of moderate to intense physical activity each day to keep the body healthy and bones strong
2. Adults between 20 and 40: 30 minutes of weightlifting activity 4 times / week to maintain muscle mass and preserve bone strength
3. Adults over 40: Exercise 4-5 days a week to maintain muscle tone and promote good bone health.
“Sport is
a preventive weapon for bone fragility
, because movement improves bone mineralization and increases bone mineral density.
The calorie intake of the diet must be proportional to consumption and consider the metabolic changes with advancing age, which are reduced compared to the previous stages of life ”, explains Dr. Annamaria Acquaviva, dietician and nutritionist.
At the table then the essential nutrients must never be lacking, and one must not give up the contribution of vegetables and whole grains.
Yes, to all the nutrients that are allied to bone health, including:
● Proteins
● Football
● Vitamin D
● Magnesium
● Manganese
● Phosphorus
● Vitamin K
● Zinc
“To ensure the well-being of the bones, it is possible to intervene over time to strengthen the so-called reserve bank of minerals contained in the bones that is built up in each individual in the first 30 years of life thanks to the contribution of environmental and hormonal factors.
The adoption of a healthy lifestyle for good bone health is very important: little attention to our daily diet and the performance of a sporting activity play a fundamental role in bone care and osteoporosis prevention ", adds Acquaviva.
Good to know:
90% of peak bone mass is acquired by the age of 18 in girls and 20 in boys.
14 - 20 years fitness advice
: 60 minutes of moderate to intense physical activity every day to keep your body healthy and your bones strong.
Bone development reaches its peak around age 30 -
21 - 35 fitness advice
: 30 minutes of weightlifting activity 4 times / week to maintain muscle mass and preserve bone strength.
Women can lose up to 20% bone density in the 5/7 years after menopause -
Over 45 fitness tip:
light exercise 4-5 days a week to stay strong.
An easy and original recipe for bone wellness created by Dr. Acquaviva and fitness blogger Valeria Airoldi
TOASTED CAULIFLOWER RICE WITH CHICKEN CHUNKS WITH CURRY, CALIFORNIA PLUMS AND AROMATIC HERBS
"To ensure the well-being of the bones, the protein intake must be varied, including not only proteins of animal origin (fish, meat, eggs, milk and derivatives), but also those of vegetable origin (cereals and legumes), favoring oil extra virgin olive oil and the use of spices and herbs and limiting salt and excess fat - just like in the case of this recipe for a balanced and light second course ”, says Annamaria Acquaviva.
Ingredients for one person (Kcal per serving 250):
100 g cauliflower florets
120 g diced chicken breast
1 tablespoon of chickpea flour
1 clove of garlic
1 teaspoon of coconut oil
curry to taste
10 g California
prunes aromatic herbs (thyme, rosemary or others to taste)
Procedure: Blend the cauliflower florets until you get grains similar to rice in size.
Heat the coconut oil with a clove of unpeeled garlic in a non-stick pan, add the cauliflower and toast it for a few minutes.
Put the chicken cubes in the flour and brown them in a very hot non-stick pan for 3 minutes, sprinkle with the curry and finish cooking.
Put the cauliflower rice on the bottom of the plate, place the chicken cubes on top and salt lightly.
Garnish with coarsely chopped plums and herbs.