New Mexico Orthopaedic Associates
  • About
    • About Our Practice
    • Accepted Insurances
    • Administration
    • Careers
    • Teams & Affiliations
    • Research & Innovation
    • Winrock in the Making
  • Our Providers
    • Physicians
    • Physician Assistants & Nurse Practitioners
    • Therapists
  • Search by Specialty
    • Back & Spine – Non-Surgical
    • Back & Spine – Surgical
    • Elbow
    • Foot & Ankle
    • Forearm
    • Hand & Wrist
    • Hip
    • Hip Replacement
    • Knee
    • Knee Replacement
    • Lower Leg
    • Neck
    • Shoulder & Clavicle
    • Shoulder Replacement
    • Upper Arm
    • Upper Leg
  • Services
    • Schedule an Appointment
    • Your Visit
      • About Your Visit
      • Accepted Insurances
      • Patient Privacy
      • Feedback
    • Quick Care
    • Imaging & MRI
    • Physical/Occupational Therapy & Rehabilitation
    • Medical Legal Services
    • Worklink
    • Medical Records
    • Surgery
      • NMO Surgery Center
      • Preparing For Your Surgery at NMSCO
  • Blog
  • Contact & Locations
    • Contact Us
    • Winrock Clinic & Physical Therapy
    • Rio Rancho Clinic & Physical Therapy
    • NE Heights Physical Therapy
    • Uptown Physical Therapy
  • Search
  • Menu Menu
  • Twitter
  • Facebook
  • Youtube
best orthopedic doctors, albuquerque

5 Ways I Build Strong Bones Without Dairy

in Bone Health

Article by JJ Virgin | Found on MindBodyGreen

Believe it or not, you can get all of the calcium your body needs without ever touching a glass of cow’s milk. I’m not a huge fan of milk because, among its many problems, studies show that dairy can stall fat loss and exacerbate skin conditions like acne.

“Despite what those milk-mustachioed celebrities in those ‘Got Milk?’ ads have been telling us for years, humans have no nutritional requirement for milk, and it may be doing us more harm than good because of all the sugar even plain nonfat milk contains,” wrote Dr. David Ludwig in a study published in the Journal of the American Medical Association Pediatrics.

Let’s focus on strong bones. Studies show countries with the highest milk consumption have the highest levels of osteoporosis. And the Nurses’ Health Study, which monitored 77,761 nurses over 12 years, found that those who consumed the most milk had the highest risk of bone fractures.

Fortunately, you never need to touch another glass of cow’s milk to get calcium and other nutrients when you focus on these five bone-boosting strategies:

1. Get some sunshine.

Vitamin D helps your body absorb and maintain calcium. One studyfound sun exposure for about 10 minutes, two to three times a week, coupled with a vitamin D supplement creates healthy bones and optimizes immunity. Ask your doc for a 25-hydroxyvitamin D test; your levels should ideally fall in the 50 to 80 ng/ml range. If you don’t hit that range, work with your doctor on taking a 5,000-IU vitamin D supplement until you do.

2. Eat more greens.

Leafy green veggies provide an often overlooked calcium source. One cup of cooked broccoli rabe, for instance, offers more than half of your recommended daily allowance (RDA) for calcium. Collard greens, kale, and spinach also provide excellent sources of this bone-supporting mineral. Combine these green leafy veggies with some good fat like extra-virgin olive oil or coconut oil to optimally absorb fat-soluble vitamins D and K.

3. Lift heavy to build strong.

Studies show strength and muscle mass correlate with bone density. I combine burst training with weight resistance for the most effective, efficient exercise on the planet. Think plank-ups with weights or lunges with bicep curls.

4. Incorporate omegas.

Among their benefits, studies show anti-inflammatory omega-3 fatty acids in wild-caught salmon and other fish improve bone health. If you’re not eating wild fish at least three times a week, consider a high-quality omega-3 supplement that contains about 1 gram total of EPA and DHA fatty acids.

5. Nosh on nuts.

Along with protein and fiber, slow-roasted or dehydrated almonds and other nuts or nut butters pack bone-supporting minerals like calcium, zinc, manganese, and hard-to-get magnesium. One studyassociated inadequate magnesium with lower bone mineral density.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders. Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Tumblr
  • Share on Vk
  • Share on Reddit
  • Share by Mail
https://nmortho.com/wp-content/uploads/2017/11/best_orthopedic_doctors_albuquerque.jpg 300 833 nmortho https://nmortho.com/wp-content/uploads/2015/03/new-mexico-orthopaedics-web-logo-vs7.png nmortho2017-11-14 23:04:072017-11-14 23:04:075 Ways I Build Strong Bones Without Dairy

EXPLORE

Categories

  • ACL
  • Albuquerque
  • Allergies
  • Ankle Pain
  • Arm
  • Arthritis
  • Back Pain
  • Blood Clot
  • Bone Density
  • Bone Health
  • Carpal Tunnel
  • Children & Orthopedics
  • Continuing Education Courses
  • COVID-19
  • Diet
  • Diseases
  • Douglas Allen
  • DVT / VTE
  • Elbow Injuries
  • Ergonomics
  • Evan Knaus
  • Exercise
  • Feet
  • Foot Pain
  • Fractures
  • Growths
  • Hand & Wrist
  • Handouts
  • Head Injury
  • Hip
  • Hip Replacement
  • Holiday Health & Safety Tips
  • Infection
  • Injuries
  • Jeffrey Racca
  • John Franco
  • Joint Pain
  • Joint Replacement
  • Knee
  • Knee Injuries
  • Knee Pain
  • Knee Replacement
  • Krishna Tripuraneni
  • Lower Leg (Calf, Shin, Tibia  & Fibula)
  • Michael Archibeck
  • Neck Injuries
  • Neck Pain
  • Neuropathy
  • News
  • Numbness in Legs & Feet
  • Nutrition
  • Orthopedics
  • Osteoarthritis
  • Osteoporosis
  • Outdoor Recreation
  • Overall Health & Wellness
  • Pain Management
  • Pediatric Conditions
  • Pediatrics
  • Physical Therapy Exercises
  • Practical Tips/Posture
  • Press Releases
  • Preventative
  • Prosthetics
  • Rehabilitation
  • Rotator Cuff
  • Running
  • Sciatica
  • Scoliosis
  • Senior Health & Wellness
  • Shoulder
  • Shoulder Replacement
  • Spinal Cord Injuries
  • Spine
  • Spine Surgery
  • Sports Injuries
  • Sports Medicine
  • Sprained Ankle
  • Stress & Anxiety
  • Stress Injuries
  • Stretching routines
  • Studies
  • Surgery
  • Surgery Recovery
  • Teens
  • Total Joint Replacement Tips and Recovery
  • Total Knee Replacement
  • Uncategorized
  • Upper Arm
  • Upper Leg
  • Weight Loss

Recent Posts

  • How to Tell if You Fractured Your Forearm
  • The Top 9 Benefits of Regular Exercise
  • 7 Best Hip Flexor Stretches
  • Upper Back Pain Between Shoulder Blades: Is it Serious?
  • Causes and Treatment of a Bicep Tear or Strain

Quick Links

  • Careers
  • Schedule an Appointment
  • Pay Bills Online
  • Accepted Insurances
  • Blog
  • Contact Us
  • Desktop Login
  • Apps Login
  • Help Desk

Search by Specialty

  • Back & Spine – Non-Surgical
  • Back & Spine – Surgical
  • Elbow
  • Foot & Ankle
  • Hand & Wrist
  • Hip
  • Hip Replacement
  • Knee
  • Knee Replacement
  • Lower Leg
  • Neck
  • Shoulder & Clavicle
  • Shoulder Replacement
  • Upper Arm
  • Upper Leg

Legal

  • Patient Privacy
  • Disclaimer
  • Nondiscrimination – 1557
  • API Access

Leave a Review!

How Did We Do?

UPLOAD YOUR IMAGES

IMAGE UPLOADER

Translate

Stay in Touch

© New Mexico Orthopaedic Associates | Site by Kistner Group | Photos by mattophoto
8 Tips to Fix Your Posture at Workorthopedic care doctors, albuquerqueorthopedic doctors, albuquerque, nmBad Break: Osteoporosis-Related Bone Fractures Linked to Air Pollution
Scroll to top