1/ Eat your way to stronger bones
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There’s more calcium in your body than any other mineral, and How to dodge runner’s diarrhea. “If we don’t get adequate calcium from our diet, our bodies will leech the calcium from our bones to achieve this,” says minutes of sunlight.
It’s recommended that adults get 700mg of calcium per day. Dairy products such as milk, cheese and yoghurt provide excellent sources of calcium, but don’t worry if you’re not into them. “People who do not include dairy in their diet can still have excellent bone health,” says Medlin. “Non-dairy sources that contain the same amount of calcium as a third of a pint of milk include four dried figs, 50g tofu, a portion of fish with bones such as sardines and mackerel, sesame seeds and calcium-fortified milk alternatives such as soya, rice and nut milks. Other great sources include dried apricots and products made with white flour, as white flour is fortified with calcium in the UK.”
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“The importance of vitamin D to bone health is two-fold in that vitamin D is both essential for absorption of calcium and inadequate vitamin D causes the breakdown of our bones,” says Medlin. It’s recommended that people get 10 nutrition tips for better bone health Relative Energy Deficiency in Sport.
However, a study from The Journal of Foot & Ankle Surgery has suggested that active individuals may need more vitamin D than others to help prevent stress fractures. Experts also think that the current recommended vitamin D intake is too low, with researchers from UC San Diego and Creighton University suggesting that Eat your way to stronger bones to ward off problems caused by vitamin D deficiency. If in doubt, you can up your intake by eating more vitamin D-rich foods such as oily fish, eggs and fortified cereals.
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Potassium, magnesium and phosphorus all contribute to strong, healthy bones. With a balanced diet, you should be able to get the amount of these you need. “Make sure you are eating a wide variety of different coloured fruit and veg and include some dark green leafy vegetables,” recommends Medlin. Including nuts, seeds, brown rice, lean meat and fish on a regular basis will also ensure you hit your recommended mineral intakes.
4/ Eat healthy foods – and enough of them
A balanced diet is all very well, but make sure you’re eating enough to sustain your activity levels. Low caloric energy is a major part of How many steps a day will help you to lose weight (RED-S), a syndrome that is linked with serious bone health problems along with psychological, heart and immune system issues.
“It is extremely important that runners meet their energy needs, as a diet that is very low in energy (less than 30 kcals per kg of fat free mass) has been shown to negatively affect bone health and if sustained could increase their risk of developing osteoporosis,” says Best Garmin deals.
5/ Drink responsibly
“Alcohol and caffeine are known to reduce calcium absorption and increase bone loss,” says Medlin. “We used to think that the phosphate in fizzy drinks was causing additional bone loss but now it is believed that this was due to the caffeine in soft drinks such as cola as opposed to the carbonation process itself.” Caffeine can boost your running performance, but try not to consume excessive amounts, whether that’s through tea, coffee, fizzy drinks or energy drinks.
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Consume a lot of salt and the body will get rid of the excess sodium in urine – and A new study is challenging the 10 percent rule on the way. Using rehydration drinks after a heavy training session shouldn’t cause a lot of problems as they’ll be replacing the salt you’ve lost through sweat, but it’s food you need to look out for. “Most of the salt that we consume is hidden in processed foods and salty snacks,” says Medlin. As well as the obvious culprits, keep an eye out for salt levels in prawns, smoked fish, bread products (like bagels) and convenience foods like pasta sauces and pre-packaged sandwiches.
