In the book The Bone-Building Solution, Sam Graci, lead author and internationally known consultant and researcher of optimal human health and nutrition, seeks to dispel the common myths associated with this disease. By providing the latest in scientific research, he aims to give you simple lifestyle changes that will halt the onset of osteoporosis and dramatically improve your overall health.
Here we list his top 10 nutritional strategies to increase bone health for all ages, from teenagers to those in their 20s, 30s, 40s, 50s and beyond.
1. Shake it up!
Start your day right by having a protein power shake for breakfast. It will help you feel content, stave off cravings and, most importantly, provide you with the lean, high-quality protein full of phytonutrients your body needs for bone-building.
2. Colour-code your food wardrobe
In the December 2004 edition of the Journal of the American College of Nutrition, researchers said that many fruits and vegetables are affected by "genetic modification," making them larger but with less taste and nutrients than nonmodified produce. With less vitamins and minerals, your body is missing important disease-fighting compounds. Instead of throwing those enormous red strawberries into your shopping cart, opt for produce with less pulp and more skin surface. Choose cherry tomatoes over large tomatoes, apricots over peaches and blueberries over a pear. Each deep-coloured vegetable or fruit is a blend of powerful disease-fighting phytonutrients. Colour your plate at every meal!
3. Become a leaf lover
Make vegetables the main part of your lunch or dinner. Cook extra so you can snack on them between meals. Add fresh herbs and spices to everything you eat and plan on one or two large salads each day. Steam everything! Minimal enzyme activity is lost when vegetables are steamed and kept "crunchy."
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