Author by: Daniel Louwrens
Bones and especially bone health are something that is taken for granted and is usually only thought about when a bone is broken or starts feeling a little more creaky than usual.
Nearly 54 million Americans suffer from Osteoporosis and with this rate increasing steadily every year, bone health has become a hot topic. Luckily for us, bone health doesn’t have to be a mysterious topic and there are simple practices you can do to help preserve as well as improve your bone health. So, without further ado, let’s take a look at the top three practices.
Tip 1: Get moving
I’m sure you are aware of the benefits of exercise in improving heart health and muscle but exercise also plays an important role in bone health.
Bones are living tissues and can adapt to the forces that are placed upon them. When we exercise your bones adapt and become denser in response to the exercise as well as build new bones. This increase in density and build-up of bone strengthens your bones and can prevent your bones from breaking as well as helping to strengthen your bones after injury.
Another upside of exercise is that exercising regularly improves balance and mobility and in the long run will help to prevent the risk of falls. It’s recommended that for individuals over the ages of 65, 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise a week is needed for optimal health.
Tip 2: Maintain a healthy weight
A healthy weight not only helps to support your health but being under or overweight can impact your bone health negatively.
Research has found that increased fat around the organs is correlated to decreased bone strength. On the opposite end of the spectrum being underweight or losing weight can lead to a reduction in bone density, leading to reduced bone strength. A reduction in bone strength increases the risk of injuries and reduces bone health.
If you aren’t sure whether your weight is healthy or not, you can use the Body Mass Index (BMI) to get an idea of whether or not your weight is within the ideal range.
Tip 3: Optimal Nutrition
Optimal nutrition is crucial to fueling your body and can assist in maintaining a healthy weight.
The key nutrients in bone health are Calcium and Vitamin D. Calcium helps to build up and maintain bones and teeth.
Calcium can’t be made in the body and needs to be absorbed from food. If you don’t have enough calcium in your diet, calcium is removed from its storage in the bone. To prevent calcium from being lost, foods rich in calcium such as dairy products, fish with soft bones, and leafy green vegetables.
To absorb calcium from food, your body needs vitamin D. Vitamin D is commonly in liver, red meat, grains fortified with vitamin D, and sunshine. To reach your recommended daily intake of vitamin D, it is recommended to spend 15 minutes outside soaking up the sunlight.
If you cannot get outside or you are concerned about your intake of calcium and/or vitamin D intake, a supplemental form through a vitamin pack can be taken. Before you decide to take a supplement, it’s always best to chat to your healthcare provider for guidance.
Take-Home Message
Bone health is an important piece of your health puzzle and by practicing these simple techniques, you can help maintain and build your bone health up.
About the author: Daniel Louwrens, and has more than 10 years of experience in the bodybuilding & fitness world as a Certified Personal Trainer. He graduated with a degree in Chemistry, and his aim with helping people is to educate people who have questions about anything and everything fitness: Training, Nutrition, Recovery, and PED’s.
