Have you ever thought about all the hard work your bones do for you daily? They support you, they help you move, they protect organs and they do all of this without you even realizing it. Strong bones are necessary for health and function. Maintaining bone health isn’t too difficult, however, it does take some work. Whether one is an adolescent adult on the go or a mature adult feeling the wear and tear from years of life, maintaining bone health now will only benefit in the future. Adult fractures, not to mention debilitating symptoms of osteoporosis are not effects wanted by anyone that will slow your productivity, however, increase risk of such situations are imminent if proper calcium intake and bone healthy actions are not taken. The good news is that common sense dictates there are a few easy things you can do daily to promote good bone health.
The following will detail ten easy things you can do for better bone health—food related and movements—that require no special equipment to strengthen bones and no MD knowledge to execute. Bone health is important—learn how to keep them healthy.
1.Eat Foods Rich in Calcium
Calcium-rich foods come from dairy—milk, yogurt and cheese. A splash of milk in your cereal in the morning and a dollop of yogurt for a snack can add up. If you’re not a fan of dairy, don’t worry. Leafy vegetables like broccoli and kale have tons of calcium. Even canned fish—sardines or salmon can give you a calcium kick because their bones are soft and edible. Try throwing some spinach in your smoothie or adding a handful of broccoli to your chicken stir fry for dinner.
The key is to do this consistently. Your body cannot maintain calcium deposits for long, and therefore, you need to reinstitute regularly. It’s like putting gas in your car—you need to ensure there’s always gas in there to make it run; otherwise, it won’t go. Therefore, try to incorporate one to two types of calcium-fortified foods into each meal each day. It takes no time, just awareness, to create this routine!
2.Get Enough Vitamin D
Calcium can’t do its job alone. Vitamin D is like its best friend, helping your body absorb calcium properly. So how do you get enough Vitamin D?
From sunlight. Typically, 10-15 minutes outside a few times a week will allow your body to generate as much Vitamin D it needs. However, don’t go overboard—you can burn if you’re out too long. If you live in a cooler climate or don’t have access to sun, consider fatty fish, egg yolks or fortified cereals. Moreover, some brands of milk and orange juice have additional Vitamin D, so read your labels!
Not sure what’s best for you when it comes to exercise? Ask your doctor; they’ll be glad to help.
3.Stay Active with Weight-Bearing Exercise
These might not seem like activities that strengthen muscles, but activities that are weight-bearing will make your bones stronger. Why? Because weight-bearing activities involve your body working against the force of gravity. When bones are put under the stress of these activities, bone mineral density happens—yes, stress prevents bones from becoming fragile.
Examples of bone-strengthening exercises include walking, running, dancing, and scampering up the stairs. Every little bit helps, from carrying boxes of groceries from your car to taking the stairs instead of the elevator. Activities that are weight-bearing require just seconds of muscle action for the rest of the body and bones to recognize that they’re doing just fine and can keep it up. It’s not necessary to spend thousands on a gym membership; you merely have to fall in love with whatever makes you sweaty enough to keep up via consistency.
Therefore, find something you love that implements exercise into your everyday routine; maybe a dance class with friends or that daily morning power walk with Fido will make the investment worth every single minute. Just do it starting today because your bones will thank you.
4.Build Muscle Strength
Stronger muscles equal stronger bones. Healthy muscles reduce pressure on the bones and joints and muscle building exercises promote bone density and health at the same time. It’s literally like building a frame for your structure.
Weight lifting is considered muscle building. You don’t have to go to the gym and lift massive weights—dumbbells, your own body weight, all works good. For example, squats, push-ups, or lunges. If you’re just starting with weight training, lift what you can—seriously, even during a commercial, a couple of water bottles will help. Also, yoga and Pilates build muscle (and balance) because they focus on strengthening muscles.
The goal is to add resistance a couple of times a week. There’s no need to go crazy and do it for hours at a time—in fact, just twenty to thirty minutes, two times a week, can do the trick. Muscles that are active mean less strain on your bones. So why not try some squats while brushing your teeth tonight?
5.Avoid Smoking
Nothing is worse for your bones than smoking. It weakens them by stopping blood flow (the bones don’t get the nutrients they need) and it prevents the body from absorbing calcium. Ultimately, over time smoking creates thinner, more porous bones.
If you smoke, quitting is one of the best things you can do for your health and for your bones. Quitting is difficult but reducing always helps. Don’t just take a cigarette break—take a walk instead—gum in chewable form. There are programs and apps to help you along the way so you don’t have to do it alone.
If you don’t smoke, good—never start. Avoid secondhand smoke as much as possible as it can wreak the same havoc. Your bones will thank you; being smoke-free is one giant step in the right direction. What’s one small action you can take today to keep distance from smokers?
6.Limit Alcohol
Having a glass of red wine or beer here and there is fine for many people but overindulgence can harm your bones. It inhibits calcium absorption and vitamin D. It increases falls which is not good for your bones when you’re older.
Drink in moderation—one glass a day for females and two per male is a largely accepted guideline. When out, try ordering soda or water to space out your other alcoholic beverages. Not only does it hydrate you, but it also cuts down on alcohol consumption without making you feel left out. If you don’t drink, you’re already ahead of the game.
Stay in tune with your body concerning alcohol consumption. If you’re feeling a buzz or a little unsteady on your feet, things aren’t right, and it’s time to cut back. Your bones require support. The next time you’re tempted to go out, consider treating yourself to a tasty mocktail; it’s a bone-friendly pleasurable option.
7.Keep a Healthy Weight
Your weight affects your bone health more than you think. If you are underweight, your bones will be in a paltry state because little muscle or fat is around to support them. If you are overweight, extra pounds add unnecessary stress for your bones and joints as they try to perform everyday functions. This can lead to bone and joint degradation over time.
Be aware of what is appropriate for your body and lifestyle. Eating a balanced diet of fresh fruits, vegetables, lean sources of protein and whole grains should keep you in the proper range, and supplementing with daily exercise offers support to the bones. If you’re ever confused about how your weight may affect your bones, speak to your doctor for clarification.
Your body is like a house; the bones act as the frame. If the weight is too heavy or too light, it compromises the structure. Two easy ways to change this are swapping soda for water or taking a stroll post-dinner. These small changes contribute over time. What’s one healthy adjustment you can make this week?
8.Improve Your Balance
Improving your balance means you are less likely to fall, and falling is bad for bones. A slight stumble or error could lead to a fracture if your bones are not as strong as they should be, so honing your balance offers them an extra layer of defense.
Training your balance is easy. Stand on one foot while you brush your teeth. Walk heel to toe. Join a tai chi or yoga class, two types of exercise that welcome many people of all abilities yet still focus on balance. You can even attempt to learn how to get up from a low chair without using your hands; this will help you understand your strengths and weaknesses.
The more you seek balance in life, the more it will come to feel natural. Begin at five seconds and grow from what feels good until you’re able to cultivate more stability in the future in increments. You don’t want to join the circus! Speaking of which, let’s do it…try balancing on one foot for ten seconds right now!
9.Get Enough Sleep
Sleep has nothing to do with bone health, right? Wrong! Sleep is more critical than you know. While you sleep, your body heals and grows back tissue, including bone. Not getting enough sleep means not promoting bone strengthening for this rebuilding aspect over time.
Strive for 7 to 8 hours of sleep every night. Create a nighttime routine; put away screens an hour before bed, or read a book to wind down. Consider a comfortable mattress, and ensure your bedroom is dark and quiet to ease falling and staying asleep.
Sleep is your body’s way of rejuvenating. Without it, your bones never have a chance to recover from the daily wear and tear that you’ve put on them. If you find yourself struggling to sleep, see what small changes you can make—reducing caffeine consumption or creating a sleep rhythm may do the trick. What will you do tonight to promote better sleep?
10.Stay Hydrated
Maintaining hydration helps your whole body—and that includes your bones. Water helps transport what your bones need—from calcium to other nutrients—to your bones. Water also lubricates your joints to help ease pressure on your bones when you’re on the move.
Aim for about 8 cups of water daily; more if you exercise or in sweltering heat. Carry a reusable water bottle to guzzle throughout the day, and if plain water is too boring for you, add a slice of lemon or cucumber for flavor.
Dehydration can lead you to feel sluggish, and no one wants to move when they’re tired. And unfortunately, when you’re not moving, that’s detrimental to bone health and balance. Your bones need you to be active and feeling good. Keep a cup next to your computer and sip every so often—it makes bone health easier than you think. What’s your current water intake out of 8 today?
Conclusion
Bones tend to be an unseen structure where all is going on behind the scenes, and therefore, bone health is easy to come by over time. From getting enough calcium and vitamin D to exercising and making life adjustments, bone health is a simple and quick process. Even the smallest changes—keeping a glass of water nearby, getting an hour more of sleep at night, testing balance each morning—go a long way over time because when people persist in these easy routines, they quickly become natural and life-sustaining.
Therefore, it’s easy to take one or two suggestions and build upon them later. It’s not an overnight overhaul. Perhaps adding a yogurt to breakfast runs once or twice a week into the routine is beneficial. Everything helps improve regimens that will keep bones strong for the future. The present efforts for bone health will surely pay off in the future, and future selves will be so grateful. What can be done today to show bones some love?