5 Natural Ways To Build Stronger Bones
Throughout our younger years, exercise and the right diet helps develop and strengthen our bones. However, there are also lifestyle choices that can significantly lower our bone density potential such as excessive alcohol intake, smoking, inadequate nutrition and a sedentary routine. It’s vital to build bone health until early adulthood. Once we reach peak bone mass by the age of 30, we cannot increase our bone density as quickly and as effectively. As we get older, our bones break down quicker than the rate at which new bones form in our body. If we aren’t consistent with our daily calcium intake and exercise, we lose bone strength and mass faster than we can replace it. This can lead to calcium deficiency, fracture-risks and bone disorders like osteopenia and osteoporosis.
But don’t worry! We can preserve bone health and slow down the rate of bone-density loss as we age.
Here are 5 nutrition and lifestyle tips to build and sustain strong and healthy bones!
1. Calcium-rich foods throughout the day
Calcium is a key bone mineral with 99% found in the bones and teeth. Include at least one calcium-rich food at every meal such as:
- Dairy products like milk, cheese and yogurt
- Dark, leafy vegetables like spinach and kale
- Beans & lentils
- Sardines & canned salmon with bones
- Fortified foodstuffs
2. Follow a balanced, healthy diet
A well-balanced diet providing at least 1200 calories per day is essential to supporting bone health. Food for strong bones contains nutrients like Vitamin C, Vitamin D, Vitamin K2, Magnesium, Zinc, Potassium, Omega 3 Fatty Acids and Protein. Include a variety of vegetables, fruits, nuts, pulses, beans, lentils, meat, fish, poultry and dairy products in your diet.
Vitamin D plays a significant role in calcium absorption. Sun exposure and food sources like milk, fatty fish, liver and egg yolks, can help meet your Vitamin D requirements, although you might also have to use supplementation to maintain the right level of Vitamin D in the body.
3. Perform strength-training, weight-bearing and stretching exercises
30 minutes of daily exercise is extremely important in building bone density, size and strength. Resistance training like lifting and push-ups increases muscle mass and protects against bone loss. Weight-bearing exercises like running, walking, hiking, aerobics, dancing and sports strengthen bones. Stretching exercises like yoga improves balance and posture and lowers the risk of fractures due to falling incidents.
4. Refrain from caffeinated & aerated beverages, alcohol and smoking
Regular smoking lowers the oestrogen levels in your body, a hormone essential for bone health while alcohol and caffeinated & aerated beverages can interfere with calcium absorption leading to bone density decline. Limit drinking to no more than 2-3 glasses/cups in a day.
5. Maintain an ideal weight
A fluctuating weight can lead to repeated decline in bone mass and impact bone quality. Losing weight results in bone-mineral density loss. On the other hand, the stress of extra weight can lead to fractures. It’s vital to maintain a stable weight to protect bone health.
Since the effects of bone-density decline aren’t evident until they progress to an advanced stage, we tend to overlook the importance of building bone health. For stronger bones, increase your calcium intake and incorporate these lifestyle changes. A healthy diet for women should also be supplemented with a nutritional support. ActivWomen Daily Calcium by Cipla is specially designed for women over the age of 30. It provides Calcium, Vitamin C, Vitamin D3, Magnesium & Zinc – the 5 key nutrients for strong bones.
Now strengthen your bones and stay younger from within with these useful tips.