Bone health can influence various aspects of your life, from the way you move to your overall health. For instance, since bones naturally lose density as people age, you become much more likely to suffer from osteoporosis (a condition that weakens bones) and increased risk of fractures as years go by.
Fractures and bone diseases can also lead to complications that will affect your overall health. For example, hip fractures in older adults are associated with a higher risk of disability and reduced life expectancy. On top of that, weak bones can be the root of various mobility and balance issues, which cause discomfort and pain.
Given all these, it’s clear how important it is to maintain healthy bones. Your efforts to strengthen your bones against injury or disease will improve your quality of life and help you avoid the costly medical expenses associated with fractures and other bone problems.
To help you keep your bones strong and healthy, here are some diet and fitness tips you can follow:
1. Increase Your Calcium Intake
You probably know by now that drinking milk can help strengthen your bones, but how exactly does it do so? The reason is that the calcium present in dairy products such as milk, cheese, and yogurt, as well as leafy greens like kale and bok choy, nourish the bones. Calcium makes up a large portion of the bone structure; without enough of it, your bones can become brittle and more prone to fractures. Simply incorporating calcium-rich foods in your diet can drastically improve your intake of the mineral, which will keep your bones in good condition. That being said, it’s also important to buy the right kinds of products based on your age and needs. For instance, powder milk specially formulated for adults can contain increased calcium, which is more helpful for aging bones than milk made for children.
2. Boost Your Vitamin D Levels
Vitamin D plays a crucial role in helping your body absorb calcium. Without it, even a calcium-rich diet won’t be as effective. The best source of vitamin D is 10 to 30 minutes of sunlight exposure, at least a few times per week. Fatty fish such as salmon, sardines, and tuna, as well as egg yolks, will also give you that necessary boost of vitamin D. To make sure you get enough vitamin D, schedule short walks in the morning or late afternoon throughout the week to get a safe amount of sun exposure. Try to include fatty fish at least twice a week
in your meals as well. If you have limited sun exposure–-for instance, you may not be able to spend time outdoors frequently due to the schedule of your job—then you may also consider taking vitamin D supplements.
3. Limit Your Intake of Processed Foods
High sodium levels cause the body to excrete calcium through urine, thus depleting your body of much-needed calcium for your bones. To prevent this from happening, refrain from eating too much processed food, as these kinds of foods often contain high levels of sodium.
Instead, try to prepare meals with fresh ingredients at home. You may also just choose low-sodium food options by checking the nutrition labels on the products you’re interested in.
4. Do Weight-Bearing Exercises
Weight-bearing activities will force your bones to support your body weight, which then stimulates your bone cells to grow stronger and denser. Some effective weight-bearing exercises you can do include walking, jogging, hiking, dancing, and stair climbing. Due to how simple most weight-bearing exercises are, even just making minor changes in your daily routine can help you get the physical activity needed to keep your bones strong. For example, you can choose to take the stairs instead of the elevator when going to work, or you may join a dance class to have fun while exercising. Make sure you do these exercises for at least 30 minutes a day and around 3 to 5 times a week for better results.
5. Try Balance and Flexibility Exercises
Balance and flexibility exercises will improve your stability and reduce the risk of falls that can cause fractures, especially in old age. They’re especially important for older adults, as bones tend to become more fragile when people age. In addition, they can also improve poor posture, which can then relieve back pain and neck pain. Among the exercises you can do that fall under this category are yoga, tai chi, Pilates, or even just simple stretching. Flexibility exercises can also improve blood circulation, thus delivering essential nutrients to your bones for repair and maintenance.
6. Practice Low-Impact Exercises for Joint-Friendly Bone Strengthening
If you’re experiencing joint pain or the onset of osteoporosis already, then you can opt for low-impact exercises instead to still stay active without excessive strain on your bones. This includes swimming, cycling, or elliptical machine workouts. Try to do these exercises at least three to four times a week to improve your bone health. This way, you can strengthen your bones while staying safe and avoiding further injuries.
As seen above, the key to improving your bone health is a consistent fitness routine that’s focused on strengthening your bones and following a diet that takes into account the nutrients needed by your bones to stay healthy. These tips should help you keep your bones strong and resilient, even as you age.
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