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Bones
Smile! Show those pearly whites.
“Stand up for yourself!"
“Have some backbone!”
“Show some spine!”
There’s a reason we talk about our skeleton this way. It's because when you're bones are strong, you LOOK strong. Think about it - standing up straight and tall, showing some spine or backbone are ways of saying, "I'm strong in heart, mind AND body!"
Think of all the things you do, thanks to your strong network of bones: Get up, walk, run, dance, skip, jump, or flash a gleaming smile. And you could think of dozens more, right?
So let’s treat dem bones to a little respect.
The Head Bone’s Connected to the Brain Bone
Learning about the care and feeding of bones will make you stand tall:
· The way your bones grow in childhood and your teen years will determine your life-long bone health, so pay attention!
· Bones are hard, right? A big part of their job is to be strong. But they’re also actually living tissue, and the center (matrix) of the bone is where calcium is deposited and does its good work in making strong bones.
· Calcium comes from the foods you eat. Eating foods rich in calcium daily is critical for your bone health. Like depositing money in a bank account, your bones need calcium deposits daily.
· Calcium doesn’t work alone. Vitamin D is ESSENTIAL in helping calcium get deposited in the bone matrix. D is called the “sunshine vitamin” because our bodies make it when we’re exposed to just 10-15 minutes of sunlight (even on a cloudy day!) twice weekly. Also, most dairy products are fortified with D.
· Too many teens don’t get enough calcium; don’t join that crowd!
Calci-yum! What to Eat for Healthy Bones
· No argument, dairy foods are your best source for calcium. Start with 3 glasses of milk every day. It doesn’t matter if it’s flavored, low-fat, whole or skim milk.
· Reach for milk, instead of a soft drink, for meals or a snack.
· Enjoy yogurt, pudding or calcium-fortified juice as after-school snacks.
· Add a slice of cheese to sandwiches.
· Enjoy a yogurt-based dip for veggies.
· Make a fruity yogurt smoothie.
· Make soup or hot cereal with milk instead of water.
· Some nondairy sources of calcium include dark leafy greens, such as collard and turnip greens, broccoli, dried beans, dried figs,. These are not only full of calcium, they're full of fiber, too - so when you eat these, you do yourself TWO favors!
- And don't forget calcium-fortified soy products such as tofu or soy milk.
Hit the Pavement for Strong Bones
Need another excuse for moving? Exercise helps build strong bones!
· The bone-building duo of calcium and weight-bearing exercise, along with vitamin D, promotes the deposit of calcium into the bone matrix.
· Get off your duff and build strong bones by:
o Walking or Running
o Riding Your Bike
o Dancing, Lifting Weights, Jumping Rope
o Taking up a Sport, Like Tennis, Swimming, Martial Arts or Gymnastics
o Playing a Team Sport, Like Soccer, Basketball, etc.
