The 5 Best Ways to Strengthen Your Bones

With age comes the inevitability of thinning bones. And when your bones lose their density, it increases your risk for injury and osteoporosis. Fortunately, there are ways to combat the thinning of your bones. Bone up on bone health with these five easy tips.

  1. Think Calcium – Likely not a surprise, calcium-rich foods are an important key to bone strength. Incorporate dairy foods into your diet like yogurt and cottage cheese, and up your intake of green leafy vegetables like broccoli and Brussel sprouts. In addition, try to eat more cold water fish like salmon, and snack on dried figs or almonds, which are also rich in calcium.
  2. Be active – Set aside at least 30 minute a day for exercise, whether it’s walking, jogging or aerobics. And alternate higher-intensity exercises with lower impact activities every other day. Exercise helps you build stamina and effectively increase bone density.
  3. Pump Iron – Lifting weights two to three times a week is a great way to promote strong bones. Use equipment that provides resistance such as free weights, wrist weighs, exercise bands and fitness machines designed for resistance exercise.
  4. Take Vitamin D – For the prevention of bone loss and risk of fracture, Vitamin D can’t be beat. That’s because it helps calcium absorb efficiently. The recommended dose of Vitamin D for most adults is between 1,000 and 2,000 international units (UI) per day. Taken with a calcium supplement, Vitamin D is an essential building block for good bone health.
  5. Modify or Eliminate Bad Habits – We’re talking specifically about smoking and drinking alcohol. Unfortunately, tobacco use and excessive alcohol consumption are connected to the loss of bone mineral density. For healthier bones, curb your alcohol intake to no more than one drink per day, and kick the smoking habit altogether.

Are You Interested in Learning More About Keeping Your Bones Healthy?
For more information about maintaining healthy bones, or for any other questions regarding our services, schedule an appointment with The Orthopedic Center at 918-582-6800.

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