RAW:
Milk: Everyone is taught to drink their Milk if they want healthy bones. "Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium." (Health.com)It is recommended to drink as many as three glasses of milk a day and there are many other ways of getting milk in your diet rather than just drinking it by itself. You can always put milk in smoothies and in other healthy recipes.
There is also other options other than cows milk in this day in age. There is Soy milk and Almond milk that is great for your body and it is a great option if you cannot consume milk yourself. "Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D." (Dr.Weil.com)
"Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. These nutrients provide energy and keep your body functioning at its optimum level." (fitday.com)
Yogurt: There are many ways to get Vitamin D and many people associate this Vitamin with just sunlight, but you can also get it in foods. Yogurt is a great source of Vitamin D and Calcium. Before purchasing a certain type of yogurt, please look into what it has to offer. Always make sure to read the back and see how much sugar is in it. Some yogurts are high is sugars and low in Vitamins. "Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day." (Health.com)
Spinach: This wonderful green food is not only high in Iron, Vitamin A, Vitamin K but it is also high in Vitamin C and Calcium. "One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A." (whfoods.com)
Sardines: I was very shocked to find out that Sardines are high in both Calcium and Vitamin D. I personally have never tried these before, but I have seen them used in pasta dishes and salads for an extra taste and health bonus.
BALANCE:
Believe it or not, there are Yoga poses that can actually help your bone health!
Extended Triangle Pose: This pose has come up before and it is one that anyone can do. To get into this pose you will stand straight up on your mat and bring your legs apart more than shoulder length apart. Once you have your legs a comfortable distance apart, you will bend at the hips to your right side. Feel free to place your right hand on your right feet and your left arm up to the sky. If you are looking for more of a challenge in the pose, feel free to look up to your left hand. Hold this pose for a few deep breaths and then bend back upward from the hips and transition to the left side when you are ready. This pose is great for supporting bone health in many areas of the body.
It is very important to bend from the hips in this pose, you want to keep your back and spine as aligned as possible in this pose.
Twisted Triangle Pose: This is a variation of Extended Triangle Pose. The only thing that changes in this pose is that you are placing your left hand to your right foot. You still get into the pose by having your feet more than shoulder width apart and by bending at the hips. Then, you will twist your upper body bringing your left arm to your right foot. When you switch sides, your right arm will be placed on your left foot. If you want more of a challenge in this pose as well, you can always take your gaze to your upper hand.
Bride Pose: This is a pose that is great for prepping for back bending and it is very useful for the lower back. To get into this pose, lay flat on your back on your mat. Place both of your hands along your side body. Then bend both of your knees and place your feet flat on the mat as if you were standing. After your feet are comfortable, bring your hips up. If you ever need support/more of a bend in the back in this pose, feel free to bend your hands and place your palms on your lower back pressing it upward. You are lifting from both your hips and your chest in this pose. You can also use a block in this pose if you need another variation for support.
Locust Pose: This pose is also known as Super Woman pose. To get into this pose you will lay face down on your mat. You will want to bring your arms along your side body and have your palms facing downward. When you are ready, peal your chest and your legs off the mat. The reason this is also known as Super Woman pose is because it seems as though you are flying, like Super Woman. If you would like to do Super Man pose, you are welcome to bring both of your arms in front of you. Both of these variations are great to stretch the back. Remember in this pose that you should not use your butt muscles to lift your legs. You want more core strength to peal your body upward into the pose.
Thank you for reading!
Namaste
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