5 Ways to Prevent Bone Loss and Build Stronger Bones
Bone loss is a natural process that you can't avoid. It’s as natural as getting wrinkles on your face or your hair turning white. If you think about it, healthy bones are actually really crucial for your body for stronger muscles, preventing tooth falls, and helping to regulate hormones.
You can’t prevent bone loss from happening, but with simple life changes, you can make your bone life longer
Here are 5 easy ways to delay bone loss like a pro.
Get enough calcium in your diet
Our bones are made up of almost 35% calcium. Most of the people with bone issues are calcium deficient. The daily recommended intake of calcium is 1,000 mg per day. That's just a little less than 4 cups of milk.
If you're not a big dairy drinker, there are plenty of other ways to get calcium into your diet. Here are some other ways to get the recommended amount of calcium each day:
- Salmon
- Sardines canned in water, not oil
- Almond butter & toast
- Cheese
- Cooked greens (collard greens, spinach)
Perform weight-bearing exercise
Weight-bearing exercise is necessary to help your bones grow. You want to perform exercises that will help you retain or build bone mass when done consistently for a long period of time.
Weight-bearing exercises are exercises in which you are standing, sitting, or lying on something hard so there's pressure being exerted on the bones in your body. This causes your bones to respond by growing stronger and thicker. This type of exercise helps reduce the risk of osteoporosis in women over 50. It also helps improve balance in seniors, which prevents falls and injuries.
Quit smoking
Cigarette smoking is the number one cause of preventable death. Smoking affects all aspects of your health including your bones. Studies show that smoking can decrease bone density by up to 10 percent.
Smoking not only is harmful to the body, it also increases the risk for heart disease, lung cancer, and other serious conditions. Therefore it's important to quit smoking as soon as possible.
If you're trying to quit, there are many resources that can help you do so. You can speak with a healthcare professional or visit a website with resources tailored for your needs.
Maintain a healthy weight
It's important for you to maintain a healthy weight because your body needs energy and nutrients to build strong bones and stay healthy. If you're overweight, losing just a few pounds could help improve your bone health.
If you're not sure where to start, here are some tips:
- Keep track of the foods you eat and make healthier choices like eating more vegetables, whole grains instead of white breads, and limiting processed sugar.
- Track your calories with a tracker app or online tool like MyFitnessPal to make sure you're getting enough calories per day.
- Make it a goal to be active for at least 30 minutes on most days. You can also try doing strengthening exercises that target different parts of the body like your arms and chest if you're concerned about developing osteoporosis in those areas.
Stay physically active
You may not realize it, but the way you move throughout the day has an impact on your bones. You can reduce bone loss by staying physically active.
Physical activity is important for everyone, but it's especially important for people with osteoporosis because it helps build and maintain healthy bones.
Don't worry about finding time to get your recommended 30 minutes of physical activity every day. Just find small ways like taking the stairs instead of the elevator or parking farther away from work or school that can help you stay active in your daily life.
If you don’t have an amazing chiropractor Contact us today! Family Chiropractic Plus is dedicated to your overall health and well-being, which is why we offer regular chiropractic adjustments in order to restore your body’s natural state of optimal health, while also providing it with the support it needs to heal from any injury, big or small.
