11 Tips to Improve Your Bone Health
As we age, the risk of breaking bones increases. This is typically due to osteoporosis, a condition in which bones weaken. When bones weaken, it leads to an increased probability of fractures. The good thing is that you can minimize these risks! Learn how to improve your bone health in this article.
By making smart choices you can decrease the chance of bone loss. This will help strengthen your bone health over time, by lowering your risk of having these problems that can affect your mobility as you age.
Below you will find tips to improve bone health. It’s important that we work to implement as many of them as we can into our daily lives.
Up Your Calcium Intake
Strong bones require calcium. Did you know that if you aren’t eating enough calcium, your body will take it from your bones, which is where it’s stored? Doing so causes your bones to weaken. To avoid this and improve your bone health, make sure your diet has regular sources of calcium. \
Also, see 9 Ways to Get Calcium If You’re Lactose Intolerance
Add More Vitamin D To Your Diet
1. Eat Your Leafy Greens!
Foods like broccoli, turnip greens and kale are rich in calcium. Making a salad with some of these plus some nuts (almonds, pistachios, or brazil nuts) can be a calcium-rich meal.
2. Add Some Canned Seafood
Many people are shocked when we suggest canned seafood. Although, If you wanted to have a power salad, adding canned seafood to your leafy greens is a great source.! However you add it into your diet, many canned fish is rich with calcium. Try canned shrimp, salmon, or sardines.
3. Enjoy a Breakfast of Fortified Oatmeal
There are a handful of different types of oatmeal. You want the one that has added nutrients so it’s fortified with calcium, but preferably not one of the many options full of added artificial sweeteners.
4. Discuss Taking a Calcium Supplement With Your Doctor
Although, there are many foods rich in calcium, some of us still won’t get enough from food. If you suspect you won’t get enough in your diet with only food, discuss the option of taking an over-the-counter calcium supplement with your doctor.
Add More Vitamin D To Your Diet
Although calcium is important for bone health, it’s also important that we enough vitamin D. The calcium-enriched nutrients will be better absorbed by your body when you have enough vitamin D in your system.
5. Get some sun!
Many of us love the sun. Although too much of it can be dangerous, it’s also important for us to spend five to ten minutes a day getting some sun exposure. By doing so, this will help your body naturally absorb vitamin D. Always practice safe fun practices and wear your sunscreen.
6. Eat Foods Rich With Vitamin D
Fatty fish (especially salmon) is a great source of vitamin D. So are eggs. There are also many cereal options that are fortified with vitamin D, such as milk. Therefore, having a bowl of cereal in the morning can be a great way to get your vitamin D intake to a healthy level.
Step it up a little, with some exercise
Doing your best with your diet will do a world of good for your bone health! Although, if you really want to make a difference, combine it with some weight-bearing exercises.
Weight-bearing exercises involve movements where you are on your feet and gravity is working against you. This is good for working the bones to strengthening your muscles.
However, it’s also a good idea to seek out a physical therapist to help put together a workout plan for you.
Also, see Exercise with a Physical Therapist for Pain Relief
7. Weight lifting or resistance exercises
Weight lifting two or three times a week is excellent work for your bones. Try lifting, pushing, or pulling weights, resistance bands, or squats.
8. Dancing
Have you been contemplating signing up for that dance class? This counts as weight-bearing exercise! See, taking care of your bones can be fun. Dancing is a good workout for not only your overall health but also your bone health.
9. Going for a walk or jog
Going for a twenty to thirty-minute jog (or walk) a few times a week is a nice and easy weight-bearing exercise. If you want to step it up, you can always go stair climbing.
Make Lifestyle Changes
Sometimes we overindulge in things that are not healthy for us. For instance, smoking and drinking too much alcohol. It’s important for not only our bone health but overall health to make healthy lifestyle choices.
10. Limit your alcohol intake
Drinking heavily has several health side effects we’ve all heard before. But did you know that it could hurt your bones? Heavy drinking makes it difficult for your body to absorb and regulate hormones, calcium, and vitamin D. These are all things your body needs for healthy bones. This can also make it more likely that you will have a bone fracture or bone density loss.
11. Quit smoking
Smoking has a large impact on bone health, such as bone loss. Plus, smokers are also known to have poor balance, increasing the chance of breaking a bone.
Take Care Of Your Bone Health
Putting as many of these helpful tips into place as you can is your best recipe for protecting your bones against osteoporosis and having happy and healthy bones for as long as possible.
For additional tips on how to improve your bone health or to see a bone and joint specialist in South Florida call us today at 561-990-5499. Offices conveniently located in Boca Raton, Deerfield Beach, Coral Springs & Plantation.