So many things to keep track of...

BONE HEALTH

(one of the many things in our bodies we need to take care of)

Bones are what keep us together and without them... we would be nothing! Here is how to keep them healthy throughout your life:

CALCIUM

*Recommended Amount: 1000 mg (19 to 30) & 1200 mg (31-70) = must be taken in 500 mg doses because the body can only absorb so much at once.

*Food Sources: Dark Leafy Green Vegetables, Fish & Fish Bones, Milk (Although I do not advocate drinking milk), Fortified Products

VITAMIN D

* Recommended Amount: Anywhere from 1000 IU to 10,000 IU daily

*Food Sources: Cod Liver Oil, Salmon, Sardines, Mackerel, Tuna, Liver, Algea, Eggs (whole) & of course... the sun! (20 minutes in the sun = roughly 20,000 IU)

VITAMIN K2

*Recommended Amount: between 90 & 120 mcg (19 years old +)

*Food Sources: Olive Oil, Swiss Chard, Spinach, Kale, Parsley, Broccoli & Watercress

MAGNESIUM

*Recommended Amount: 420 mg/day for adult men & 320 mg/day for women (more can cause a laxative effect)

*Food Sources: Halibut, Leafy Green Vegetables, Nuts, Whole Grains, Pumpkin & Squash & their Seeds, Yellow Fish Tuna

WEIGHT BEARING EXERCISE

*Recommended Amount: 30 to 60 minutes daily for people of all ages

*Types: Weight Lifting, Walking, Running, Jump Roping, Skiing, Dancing, Stair Climbing, Rock Climbing, Snowboarding, Snow Shoeing, Hiking, Tennis, Soccer, Hockey, Football, etc.