Don't overdo the protein. As with sodium, the body's reaction to excess protein can weaken bones. If you're on a high-protein diet, be doubly sure you're getting the recommended amount of calcium daily-at least 1,000 mg.
Exercise. Weight bearing exercise, like walking, step-aerobics, running, and hiking put stress on your bones, causing your body to respond by making them stronger.
Get ample amounts of Vitamin D. Vitamin D helps improve calcium absorption. Food and sunlight are your two sources for vitamin D. According to the Harvard School of Public Health, "for bone health, an adequate intake of vitamin D is no less important than calcium." Food sources of vitamin D include cod liver oil, salmon, mackerel, tuna, and fortified breakfast cereals. According to the NIH, ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back (without sunscreen) is usually sufficient to provide adequate vitamin D.
Turns out there are lots of good (and tasty) ways to get calcium and to grow and support your bones without dairy, which is good news for me, because I never did outgrow that dairy allergy.
This article was reviewed by Tanya Jolliffe, a BabyFit healthy eating expert.
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