These nutrition and lifestyle habits will help boost your bone strength, so you can maximize your daily activities.
7 Easy Ways to Naturally Boost Bone Strength
1. Eat More Nutrient-Dense Foods
Diet plays a crucial role in your overall health, so it is important to watch what you eat, especially if you want to keep your bones healthy. Nutrient-dense foods such as vegetables, fruits, whole grains, and seeds are easy options when it comes to keeping a nutritious diet.
For instance, vegetables are rich sources of important vitamins and minerals that help boost your bone health. They are good sources of vitamin C, which stimulates bone-forming cells production.
Science even backs up this claim. Take for example one study, which investigated the effects of dietary intake on bone mass.
The study found that a high intake of vegetables that are dark green and deep yellow resulted in low-fat mass and high bone mass in young children.
Several other nutrients also contribute to building stronger bones including calcium, vitamin K, magnesium, and zinc.
Calcium and Vitamin D
Calcium helps protect bone strength and structure, especially as old bone cells get broken down and replaced.
A meta-analysis found that calcium combined with vitamin D supplementation helps prevent osteoporosis in adults aged 50 years and older. The researchers recommend taking 1,200 milligrams of calcium and 800 IU of vitamin D for combined supplementation.
Calcium can also be acquired through foods:
- Beans and lentils
- Leafy greens like spinach and kale
- Edamame and tofu
A study found that low magnesium intake is associated with low bone mineral density in the hips.
The study, however, also found that high amounts of magnesium increases physical activity and the risk of falls. Simply put, you should balance your magnesium intake, so you won’t experience a deficiency or a surplus of this important mineral.
While most foods contain small amounts of this mineral, some are good sources of magnesium including:
- Dark chocolate
- Whole grains
- Leafy greens
Another important nutrient that contributes to bone strength is zinc. This nutrient not only makes up your bones’ mineral portion but is also essential in bone-building cells formation, bone healing, and bone repair.
Zinc deficiency has also been linked to osteoporosis. To keep your bones strong, you need to include foods rich in zinc in your diet such as:
- Red meat
- Whole Grains
- Dark Chocolate
Interestingly, NASA studies also found that omega 3 may help decrease bone loss. The study concludes that nutrition may play a key role in mitigating astronauts’ bone loss.
Some good sources of omega-3 fatty acids include:
- Roasted soybeans
- Canola oil
- Chia seeds
2. Get Some Sun
Vitamin D is important for the proper absorption of calcium, which strengthens the bones. The best way to get it is by soaking up some sun in the early morning.
If you can’t get enough sun, though, you can consume foods that provide vitamin D such as:
- Beef liver
- Fatty fish like salmon and mackerel
- Vitamin D-fortified foods like soy milk and some dairy products
3. Maintain a Healthy Weight
A group of researchers concluded that high impact loading and heavy resistance training may be helpful in maintaining or even improving bone density.
On the other hand, another study revealed that obesity can heighten fracture risk and damage bone quality due to the stress caused by too much weight.
Some of the things you can do to keep a healthy weight include:
- Keep a healthy, well-balanced diet. Watch your food portions; don’t take more calories than you should.
- Take your breakfast. People who skip their breakfast often end up eating more than they should since they feel hungrier.
- Avoid being immobile and perform a physical exercise like jogging, walking or swimming.
4. Be Physically Active
It’s not only muscles that are strengthened by exercise but bones, too. These weight-bearing and strength-building exercises can help keep your bones in top shape:
- Lifting weights
- Step aerobics
As a general goal, you should perform at least 30 minutes of physical exercise each day. However, if you have specific fitness goals such as weight loss, you need to push a little harder.
5. Keep a Healthy Lifestyle
Smoking and excessive alcohol intake can negatively influence your bone strength. Substance abuse also decreases bone mass.
Consider these tips to help yourself cut down or quit smoking and drinking:
- Stop associating smoking with drinking. It will be much easier to break one habit at a time.
- Reduce your habits gradually. Ditch one stick or one drink per day.
- Hold your future social gatherings in non-smoking/drinking areas to avoid temptation.
- Find a replacement. Every time you feel the urge to smoke or drink, grab a gum or lozenge and other non-alcoholic beverages instead.
See a medical professional if you find quitting a struggle.
6. Pick the Right Footwear
You can keep your bones healthy and strong by observing easy habits as simple as wearing the right footwear. The trick is to use shoes, slippers, flip flops or sandals that you feel comfortable wearing and well-fitting, so you avoid tripping.
When choosing a footwear, it’s ideal to pick one that has good traction and shock absorption. It’s one of the best ways to prevent falls and accidents that may lead to bone fractures.
7. Consult Your Doctor About Risk Factors
Talk to your doctor about your risk factors and ask whether a bone density test is necessary. Certain medications like steroids and health conditions such as celiac disease can increase your risk of developing osteoporosis.
In addition to prevention strategies, it would also be helpful to seek ways to prevent falls.
Falling increases the chances of bone fractures, especially among osteoporosis patients. Make sure your home is safe from possible dangers like poor lighting and loose rugs.
Keeping your bones healthy contributes greatly to your life’s overall quality. With healthy bones, you can move freely, and perform your physical functions without a struggle.
It’s never too late to care for your bones. With a few nutritional and lifestyle changes, you can be on your way to enjoying a quality of life with healthy bones allowing you to maximize your daily activities!
Do you recommend other ways to boost bone strength? We’d love to hear your thoughts and experiences in the comments section below!
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