Do you worry about your bones as you get older? Do you wish you knew some strategies for protecting your skeleton as you age? If so, this article is for you! In this article, we’ll discuss the importance of bone health, outline some key strategies for building bone strength, and explore some practical tips that anyone can use to strengthen their bones. What Is Bone Health? The human body has an amazing ability to repair and renew itself at a cellular level. This process is called regeneration, and it prompts the formation of new skin cells or new hair follicles in response to injury. The same is true of the body’s repair abilities when it comes to bones. When we are young and healthy, we naturally produce enough natural vitamin D from sunlight or fortified foods such as fatty fish like salmon and mackerel. We also have a network of tiny blood vessels running through our innermost layer of skin called the dermis. These vessels provide us with plenty of nourishment from essential vitamins, minerals and nutrients that support bone health. As we age though, these two factors begin to decline in many people (it varies person-to-person). This means that another source of support for bone health must be found if we want our bones to stay healthy as we grow older. Hence why osteoporosis becomes more common as we age…
What you need to know about bone health
The human body has an amazing ability to repair and renew itself at a cellular level. This process is called regeneration, and it prompts the formation of new skin cells or new hair follicles in response to injury. The same is true of the body’s repair abilities when it comes to bones. When we are young and healthy, we naturally produce enough natural vitamin D from sunlight or fortified foods such as fatty fish like salmon and mackerel. We also have a network of tiny blood vessels running through our innermost layer of skin called the dermis. These vessels provide us with plenty of nourishment from essential vitamins, minerals and nutrients that support bone health. As we age though, these two factors begin to decline in many people (it varies person-to-person). This means that another source of support for bone health must be found if we want our bones to stay healthy as we grow older. Hence why osteoporosis becomes more common as we age…
How do you build bone strength?
- Make sure you are getting enough calcium - Calcium is an essential mineral that is found in high levels in the bones. Meats, dairy products, and green vegetables are good sources of calcium. You can also take a calcium supplement or chew calcium tablets if you don’t consume enough through your daily diet . - Build muscle strength - Build muscle strength is a powerful strategy for boosting bone health. It increases bone density by strengthening the muscles around your bones. The more we use our bones, the stronger they become and the better they will store calcium. - Get enough sleep - Adequate sleep has become a big buzzword lately. However, it’s not only important for your health as a whole, but it’s also essential for your bones! Adequate sleep is essential for building muscle strength and repairing damaged cells. It also helps us to recover from physical exertion, which is important to build bone strength.
Strategies for building bone strength
- Walk, walk, walk - Walk, walk, walk. Do you hear that? It’s the call of your muscles and bones. Regular exercise is a great way to build muscle strength and increase bone density. It will also boost your metabolism and burn excess calories, which is great for shedding excess weight and improving your body shape. - Support your gut bacteria - Your microbiota (the bacteria living in your gut) are an important part of your gut microbiome. They are linked to many aspects of your health, including your bones. If you are underweight, gain excess weight, suffer from systemic inflammation, or have any type of inflammatory condition, you may want to consider changing your diet to support your microbiota. - Watch your alcohol intake - Alcohol can be a great source of socialization and relaxation, but it can also leave you feeling dehydrated, which is bad for your bones! Drinking water while you are out socializing will help prevent this.
4 Practical Tips for Bone Health
- Wear sunscreen - This one is obvious, right? Regular sunscreen application is an essential way to protect your skin from the sun and prevent skin damage that can lead to a loss of moisture in your skin, which can lead to a loss of both water and vitamin D. - Drink plenty of water - As we mentioned above, adequate sleep is essential for building bone strength. If you don’t get enough sleep, your body does not have time to fully recover from the activity and build bone strength, which can lead to bone loss. - Eat your greens - We’ve all heard the advice about eating our five-a-day. But did you know that your bones need minerals and vitamins from a healthy, balanced diet? You can get these important nutrients from a healthy, balanced diet that includes fruits, vegetables, and whole grains. - Watch the sugar intake - Sugary foods are often high in simple carbohydrates, which are quickly used by the body and then excreted as waste. The body needs these resources to build bone, but they are quickly used up and turned into waste so they need to be consumed in moderation.
Conclusion
It’s never too late to start building bone strength, and with these tips, you can do it successfully. Remember to incorporate both physical activity and a healthy diet into your daily routine, and you will be on your way to building strong bones! If you have a specific bone health concern, such as osteoporosis, you should consult your doctor. But if you want to protect your bones while you are young, there is no reason to wait! Make sure you are getting enough calcium and building muscle strength to help your bones grow stronger.