It’s a brand-new year with big hopes and fresh dreams. Whatever your goals are for 2024, the first step is to build a good healthy lifestyle. This involves nutritious fuel for the inside and strength-building movement on the outside.
According to Peak bone mass and patterns of change in total bone mineral density and bone mineral contents from childhood into young adulthood, the peak bone density for females and males occurs between early and late 20’s. That means that the body’s bones are strongest during this time. Afterwards, there is a slow decline in bone mass. The CDC says that 51.6 million adults or 20.9% of the population have chronic pain, and one out of four adults over the age of 65 report falls every year. That is a substantial amount of the population. In our youth, we may ignore our health due to time management issues, lack of energy, and poor motivation. But, to have the best chance of independent living and strength, focusing on health is vital.
Building optimal bone structure from a nutritional standpoint requires calcium for bone-building, vitamin D for calcium absorption, protein for repair and structure, magnesium for bone formation, and vitamin K for bone density. Approximately, 1200 mg of calcium are needed per day. Prevention.com lists good sources of calcium such as dairy, fortified juices and protein shakes, tofu, turnip and collard greens, sesame seeds, chia seeds, rhubarb and white beans. Each of these sources has approximately 200mg of calcium or more subject to the serving amount. Sunlight is the best source of vitamin D. Protein is found in animal sources, dairy, quinoa and other grains, beans, legumes, nuts, seeds, soy products, and protein shakes. Magnesium is sometimes difficult to get, but leafy greens, whole grains, nuts, seeds, and legumes can provide you with the nutrients you need. Lastly, vitamin K is found in certain fruits and veggies, such as, berries, kale, sun-dried tomatoes, and spinach.
To get the outside of your body in tune, incorporate some exercise. Exercise doesn’t have to cost a lot. There are many local outdoor trails in Akron and Cleveland, Ohio, such as the Ledges that provide fun outdoor hiking and walking. Other great outdoor activities include tennis, golfing, and swimming. The park in Solon, Ohio offers tennis courts to the public for free. Local recreation centers are great for indoor exercise. Many of these locations, such as Twinsburg and Reminderville, offer silver sneaker programs for elderly individuals. These memberships are usually covered or discounted through insurance plans. If you are interested in golfing, Grantwood Golf in Solon, Ohio has been rated one of the top courses to play for under $50 by Golf Magazine (https://www.solonohio.org/217/Grantwood-Golf-Course). If you are pressed for time, there are many YouTube videos that provide options for home. Find your interest and create the time to stay active.