This month, we’re going to tell you the things you need to do to live a long and healthy life.

Fractures can cause premature death in the middle-aged and elderly! This might sound dramatic, but it’s why you’ll hear the saying in medicine: “break your hip, die of pneumonia.” When your bones are weak, you are more susceptible to falls, fractures, and broken bones. And when your bones are broken or fractured, your body has a harder time fighting other diseases or sicknesses you might contract.

We talked to our in-house nutritionist, Chris Latham, about this crisis, and here is what she had to say: “I believe that maintaining muscle mass and bone health as we age are two of the most important factors that determine our health span. The best ways to do this are to eat sufficient amounts of protein, exercise (especially strength training), and maximize your intake of micronutrients that support bone health.”

Eat Protein

Proteins are the building blocks of life. Your hair, skin, muscles, and bones are all made of proteins. Protein affects your bones by increasing your calcium absorption and muscle mass. This is why Chris emphasizes getting enough!

Chris understands that each person has different needs depending on their lifestyle and protein absorption, but her general recommendations are:

• Eat protein first before eating anything else on your plate.
• Protein should be the size and width of your palm.

Depending on your dietary choices, medications, stress, and other lifestyle factors, your protein absorption is affected. Chris’ favorite sources of protein are clean animal products over plant sources because of their high bioavailability. Foods with a high bioavailability percentage absorb and utilize the nutrients at a greater rate.

Chris’ Favorite “On the Go” Protein Snacks

• Hard Boiled Eggs
• Minimally Processed Beef Jerky Without Sugar
• Lox (Salmon)
• Canned Salmon/Sardines
• Hummus
• Whey Protein Powder
• String Cheese
• Nut Butter Packets

Because one size does not fit all, Chris offers a personalized protein evaluation; just send her an email! Schedule a call with Chris.

Strength Training

Exercise is important, but incorporating strength training into your routine is crucial. The stress we put on our bones helps stimulate the bone remodeling process. Studies show that strength training a few times a week will significantly increase bone mineral density.

Lucky for you, Steve is currently offering a strength and conditioning class on Tuesdays and Fridays at 7:00 a.m. Steve keeps his classes small to only offer personalized, high-end sessions that target your unique needs.

With limited space, you’ll need to jump on this quickly!