Six Tips To Improve Your Bone Health

Posted October 15, 2021 by in Health + Fitness

Osteoporosis is a common bone disease characterized by low bone mass and structural deterioration of the bones, which leads to an increased risk of fracture. Risk factors include age, gender, family history of osteoporosis, smoking cigarettes or using tobacco products, excessive alcohol use or inadequate levels of exercise. It can be diagnosed with a simple urine test that measures certain chemicals in your body.

If you want to prevent osteoporosis, below are a six things you can do to improve your bone health:

Eat Calcium-rich Foods

Calcium is essential for bone health because it helps maintain the strength and density of bones. If you have a calcium deficiency, your body will draw from calcium stores in your bones to get enough calcium needed for other processes such as blood clotting or muscle contraction. These actions can weaken your bones over time which increases the risk of osteoporosis development.

The best way to ensure that you have an adequate intake of this nutrient is through diet instead of supplements, so be sure to consume dairy products, dark leafy green vegetables, canned seafood with soft edible shells, beans and soybean products, especially tofu into daily meals.

Maintain Adequate Vitamin D Levels

Regularly check your vitamin D levels, make sure you are receiving enough through diet and supplements. Vitamin D is a critical nutrient in regulating calcium, phosphorus and magnesium absorption. It helps maintain healthy bones by ensuring proper bone mineralization during childhood when peak bone mass is being formed. Low vitamin D can cause rickets in children or osteomalacia in adults, but it has been linked to other diseases such as cardiovascular disease, diabetes, multiple sclerosis, and cancer!

In addition, inadequate dietary intake of calcium over time may lead to diminished peak bone mass (PBM) so going for milk on your cereal every day isn’t just good for your teeth! PBM starts at age 20-30, so have a glass of milk every day and ensure you have a balanced diet rich in calcium, magnesium, and Vitamin D to help your bone health.

Incorporate Weight-bearing Exercises Into Your Workout

Weight-bearing exercises make your bones more robust as they put stress on them. This helps prevent osteoporosis and fractures. Exercise is one of the few ways to improve bone density naturally without medication or supplements. Use weights, resistance bands, callisthenics, machines with weight stacks, anything where you can control how much force you apply against a load will work.

Do compound movements that utilize more than one joint. Squats are a great example! They use multiple joints at once, including hips and knees, which makes it an excellent way to build strength in those areas and strengthen tendons and ligaments for better stability through all parts of these essential movement patterns.

Practice squats safely by controlling form and increasing resistance as you progress.

Reduce Stress

Stress is a significant factor in bone loss. This is because the hormones released during stress can prevent adequate calcium absorption from the intestine, which, as discussed above, is essential for healthy bones. Research has shown that women who have chronically high cortisol levels (a hormone associated with stress) increase their risk of breaking bones. So what you do to reduce your anxiety and feel calmer may ultimately decrease your chances of developing osteoporosis and other related conditions like arthritis.

CBD is an excellent natural remedy to aid in managing stress, and CBD products are more available than ever from suppliers like Simply CBD. You could also use other methods of stress management like meditation or exercise. 

Get Enough Sleep

If you do not get enough sleep, your bones will begin to break down without the rest they need. Sleep is vital for bone health because it allows time for tissue growth and repair. You can help reduce the risk of osteoporosis by getting a good night’s sleep every day! Between 7 and 9 hours of sleep per night will do just fine. 

Maintain a Healthy Weight

When you are overweight, your bones have to work harder to support the extra weight. Losing even just ten pounds can help reduce your risk of osteoporosis! Maintaining a healthy weight is vital for bone health because it helps keep stress off the bones when there isn’t too much pressure on them.

Being underweight can also put you at risk for osteoporosis since your body does not get enough nutrients to keep up with what needs repair or maintenance each day. This puts additional strain on the bones and makes them break down faster than they should be breaking down! Eating well-balanced meals will ensure you are getting all of the vitamins and minerals necessary to support healthy bones!

There are several ways to keep your bones healthy. Eating a diet rich in calcium, magnesium and Vitamin D, weight-bearing exercises like squats that utilize multiple joints at once for better stability, reducing stress levels by practising mindfulness or keeping up with sleep hours each night will all help you maintain strong bones!

*Photos by Anthony Shkraba