Strong Over Skinny

In today’s society being “thin” is the beauty standard, but at what cost? Being thin does not always mean being healthy, especially for young women. Thin does not equal health.

Being strong focuses on how you feel, what your body can accomplish, and health. Strength and strength training is important for both men and women; it is crucial for building both muscle and bone density, and preventing injuries especially as we age. 

Trends in media are constantly changing and evolving, from the ideal body standard being skinny, strong, and everything in between. Focusing on being skinny should never be the ideal body standard. It tells young women that being smaller makes you “better” or “more worthy”, that strength does not matter, and that just because you are thin you are healthy, which is not the case. This negative message is harmful, and can do a lot more damage than good. 

Over one half of bone density is built during teenage years, which is why focusing on thin over strength can not only be mentally taxing, but can also physically damage the body. Peak bone density is around thirty years old, so focusing on strength over skinny from a young age is important for physical health. 

How does this affect nutrition?

Calcium is the main component of what bones are made of, however it does not work alone. Vitamin D helps calcium absorption, meaning getting enough Vitamin D is just as important as getting enough Calcium. Phosphorus contributes to bone strength and helps to maintain bone density. Adequate protein is also important for maintaining bone mineral density and preventing osteoporosis.

How much do I need? 

Recommended daily allowance (RDA): 

Calcium: 1200 mg. 

Vitamin D: 600-800 IU. 

Phosphorous: 700mg. 

Protein: 0.8g/kg body weight. 

Dairy products, leafy green vegetables, and canned fish with bones are good sources of calcium. Mushrooms, fatty fish, and fortified foods (orange juice, milk, etc.) provide Vitamin D. Prioritizing protein foods such as meat, fish, and dairy can help make sure adequate amounts of phosphorus and protein are present in the diet.