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5 ways to eat more protein
Many people struggle to eat enough protein, for example athletes and older adults. Below are 5 ways to eat more protein without necessarily adding volume or energy to your meals. 1. Choose higher protein versions of the same food These days you can find high protein yoghurt, milk, cereal, bread, wraps, pasta, etc. Hence, the easiest way of increasing your protein intake is to choose a higher protein version of the same foods you are already eating. On this topic, many people choose plant-based dairy food substitutes (e.g. milk, yoghurt) without realising that most contain less protein than the dairy-based option. 2. Increase the protein portion size This is the…
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Exercise and bone health
It makes intuitive sense that exercise and bone health are tightly related. Regular exercise can help prevent bone loss and decrease the risk of falls and fractures later in life. Exercise can help with muscle strength and bone strength, improving balance (1). At the same time that the muscle contraction during exercise leads to muscle grow, it also causes mechanical strain on the bones, leading to bone adaptation (1). As seen in the article Nutrients for bone health, bone tissue undergoes opposing processes of resorption and formation. Therefore, bone loss occurs when resorption is greater than formation. Most (about 90%) of our peak bone mass is gained from infancy until…
