5 Ways to Improve Your Bone Health
As we get older, the risk of broken bones and fractures, as well as osteoporosis increases.
According to research, “in the United States, more than 53 million people either already have osteoporosis or are at high risk due to low bone mass.” It’s a silent disease and many individuals may not even know they have it until they injure themselves.
*Related: Tricks to Add Years to Your Life
Keep your bones healthy; eat a well-balanced diet, exercise, avoid bad behaviors such as smoking and excessive alcohol consumption and take medication if necessary.
It’s important to take the necessary steps to ensure your health and overall wellbeing. If you are concerned that you may be suffering from osteoporosis, make an appointment with your doctor and get a test done to measure your bone density.
Here are 5 ways to improve your bone health.
1. Boost Calcium Consumption- We have heard it before, drink milk for strong bones. It’s true; Calcium is a mineral that helps bones stay strong. Our bodies remove calcium from our bones and replace it. Therefore, lack of calcium consumption leads to weaker bones.
2. Get More Vitamin D- If your bones ache, this could be a sign that you need to consume more vitamin D. It helps your body better absorb calcium which results in enhanced bone health and strong healthy bones. Also See: Signs You Have a Vitamin D Deficiency.
3. Exercise- Exercising is key to maintaining strong, healthy bones. Muscle strengthening exercises and weight-bearing physical activity help new bone tissue form, resulting in stronger bones. Some great exercises for improved bone health include lifting weights, jumping rope, running and climbing stairs. Also See: 5 Exercises That Will Strengthen Your Bones.
4. Work on your balance- It’s important to strengthen your muscles and improve your balance to maintain healthy bones. Work on your posture, exercise for stronger muscles, or take up a fitness class such as yoga.
5. Quit Smoking- As we know, smoking is associated with various health problems. However, what many of us may not know is the risk for osteoporosis and bone fracture. Studies have shown that smoking can also increase the risk of bone fractures and have a negative impact on bone healing after the fracture.