Bones are the building blocks of your body, so it’s super important to focus on keeping your bone health strong. Usually the idea of strengthening your bones probably isn’t your biggest health priority, especially when you’re younger. Worrying about bone health can seem like an afterthought that you’ll eventually get to – but you shouldn’t wait. Don’t worry about starting now, we’re here to help. Here are some things that can be changed to bump up bone health.
Steps To Better Bone Health
- Eat Dairy. “Calcium” is more or less synonymous with “bone health,” and for good reason. It’s one of the main building blocks of bone, and we can only get the bone-building mineral from the foods we eat.
- Protein! Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.
- Eat Your Veggies. Vegetables also seem to increase bone mineral density, also known as bone density so eat up!
- Get Out In The Sun. You need more Vitamin “D” in your life. Where there’s calcium, there must be vitamin D: the two work together to help the body absorb bone-boosting calcium
- Life Some Weights! People who strength train enjoy stronger bones. Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer
- Kick Your Vices. The list is long here. Sodium, alcohol, caffeine, soft drinks and cigarettes interfere with the body’s ability to absorb and use nutrients to make bone.
- In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. Being underweight puts you at higher risk of osteoporosis. Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.