Bones are an essential part of your body. They provide a structure for your entire body, protect your organs, and store calcium.
Throughout childhood and early adolescence, your bones can grow at a rapid rate. During this period, it is essential that you know how to protect your bones. Taking the right steps early in life could reduce your risk of problems later on.
While bone health is a crucial part of early development, learning how to keep your bones strong and healthy is important at any age. It is estimated that about half of all women over the age of 50 will fracture a bone as the result of osteoporosis. 😀
Even after adolescence, your bones continue to change and grow. New bone is made as the old bone breaks down. During your youth, new bone grows quicker. This slows as you age, with most people reaching peak bone density around the age of 30. After this age, it takes longer to repair and heal bones.
Over time, you could develop osteoporosis, which is a condition that results in weak and brittle bones. In addition to osteoporosis, not taking care of your bones can increase your risk of bone fractures.
From young to old, it is never too early or too late to find out how to keep your bones strong and healthy. To help you out, here are 10 methods of protecting your bones.
1. Get More Exercise
One of the greatest things that you could do for the health of your bones is to get more exercise. This is important at any age, as it promotes strong bones. Bones need regular exercise in order to become stronger and ward off osteoporosis. 😀
Try to include moderate exercise in your daily routine. If you are not used to working out, then start with some cardio exercises, such as walking, jogging, cycling, or swimming. As your physical motivation increases, begin including strength training exercises. This includes weight lifting or any other weight-bearing exercises.
2. Add More Vitamin K to Your Diet
Vitamin K is useful for preventing a loss of bone density.
It helps provides your body with protein that is needed for strong bones. There have been numerous studies that have shown the importance of vitamin K for bone health. Along with directly promoting healthy bones, vitamin K can increase your body’s ability to absorb calcium.
Kale, broccoli, spinach, and Swiss chard are all great sources of vitamin K.
3. Increase Your Potassium Consumption
Potassium is another important mineral that should be a part of your diet. This mineral helps your muscles and nerves communicate. It can also neutralize acids that are responsible for removing calcium from your body. In order to get more potassium in your diet, you should eat more sweet potatoes and bananas.
4. Include More Calcium in Your Diet
Calcium could be one of the most vital minerals for your bones. In order for bones to grow, heal, and maintain their strength, they need calcium.
They even store surplus calcium. The recommended amount of calcium is 1000mg for women up to age 50 and men up to age 70. Beyond those ages, 1200mg of calcium is recommended, as your body requires additional calcium.
Most dairy products are good sources of calcium, as is kale, broccoli, almonds, salmon, sardines, and soy products. If you are getting your calcium from food sources, then avoid taking a calcium supplement, as too much calcium could be bad for your heart health.
5. Get More Vitamin D
Vitamin D rounds out the group of vitamins and minerals that your body needs for strong and healthy bones. Your body requires vitamin D in order to properly absorb calcium. By depriving your body of vitamin D, you may have difficulty receiving the calcium that your bones require. Oily fish, egg yolks, and fortified milk are all excellent sources of vitamin D.
6. Soak Up the Sun
Spend more time in the sun to increase your body’s ability to absorb vitamin D. While you should avoid prolonged exposure to the sun, spending at least 5 to 30 minutes in the sun, several times per week, should be enough to help increase vitamin D absorption.
7. Quit Smoking
Smoking can do more harm than just damaging your lungs and increasing your risk of various types of cancer. This bad habit can also have an impact on your bone health. Studies have shown that smokers tend to have lower bone density and mass than non-smokers of the same age. There is also evidence to suggest that women smokers may experience menopause at an earlier age, which can lead to bone loss. 😀
8. Cut Down on Alcohol and Soda
Consuming large quantities of alcohol and soda can lead to an increased risk of bone loss as well. Both substances have been linked to lower bone density. Doctors recommend that adults drink no more than one alcoholic beverage per day. Consuming more than this could cause bone loss.
9. Consider Your Medications
Certain medications are known to weaken bones, by limiting your body’s ability to absorb calcium. This is most common with medications that are prescribed for inflammation. This includes prescriptions for inflammatory types of arthritis.
If you are taking an anti-inflammatory medication, try to take the lowest dosage or limit the length of time that you take the medication. You could also talk to your doctor about alternative treatments for dealing with inflammation.
10. Talk to Your Doctor
If you feel that you are already experiencing signs of osteoporosis, or any other bone-related issues, then you may want to schedule an appointment with your doctor.
There are certain treatments that can be used to successfully manage osteoporosis and prevent further deterioration of your bones.
Learning how to keep your bones strong and healthy can prevent osteoporosis and decrease your risk of bone fractures. Bone health is something that people of all ages should be concerned about. You need to promote bone health early in life, as your bones continue to grow in length. 😉
Getting a head start on bone health can reduce your chances of developing osteoporosis later in life.
Now that you have a few ideas of how to protect your bones, you can begin including some of these suggestions in your daily routine.
Try to get more exercise, cut down on alcohol and soda, and increase your intake of essential vitamins and minerals.