Bone Health by Antonella Riva

Bone Health
Protecting your Bone Health is Easier than you Think!

By Antonella Riva, guest blogger

Antonella Riva is an Italian nutritionist currently living in Indianapolis. She used to run 400/ 800 m, winning 800 m National Championship and she was part of  Italian national team. Follow her in the FitLivin Mobile App for sound nutrition advice.
 
Please, join us in wishing Antonella the best of luck this weekend at the One American 500 Festival Mini-Marathon. This will be her first ever half-marathon race. Go Antonella!

Bones support our body and continue growing throughout our lifetime. They are made up of proteins, minerals (mainly calcium salts) and cells that, operating as little bricklayers, remove bone tissue and form new “mineral bricks” 24/7.

Did you know that an adult skeleton renew itself completely in a 6 years period?

Our lifestyle plays a major role in this process, therefore it is fundamental to achieve the maximum mineral deposit during the first 20 years our life and do our best to reduce its loss after that.

What should we do to keep our bones healthy?

First of all, our biggest ally is physical exercise, especially weightlifting.

Also, we should never forget to include good calcium sources in our diet, like milk, yogurt, cottage cheese, cruciferous vegetables (like broccoli, kale and cabbage), almonds, shellfish, mineral water, egg yolks, sardines, seaweeds, sesame seeds and figs.

In order to improve the adsorption of calcium we need to maintain optimal vitamin D levels. Exposure to sun light helps the body produce this vitamin, including good food sources like fish, milk, mushrooms and eggs can also be helpful.

It is recommended to avoid an excessive amount of salt, alcohol, smoke and coffee.

It’s important to take care of our bones, so we can be sure to get up from a fall one day!

Fig Arugula Salad
 

  • 1 celery, cubed
  • 1 cucumber, peeled and cubed
  • 1/2cup almond, sliced
  • 1 cup fig, sliced into wedges
  • ½ cup red onion, cubed
  • 2 cup arugula
  • ¼ cup fresh mint
  • 2 table spoon extra virgin olive oil
  • 2 table spoon balsamic vinegar
  • Pinch of salt


In a large bowl, put all ingredients and toss.

Enjoy!