Are Your Bones Healthy? Tips to Strengthen Your Bones

We have all heard that it is important to drink a glass of milk a day to keep our bones strong since we were children. Whether we have obeyed this commandment or not, our bones may not be as strong as we would like to think. Our bones are often overlooked when it comes to our overall health. It is especially easy to overlook our bone health when we are under the age of forty. However, bone health should be on everyone’s mind, because once we hit age 50+, we cannot undo the years of neglect.

Working Out Helps Bones:

Interesting fact – bone density peaks around the age of thirty. For those under thirty, now is the time to work out and build muscle. Why? Because “any activity that moves muscle will trigger your bones to lay down more minerals and get stronger and more dense.” If you are over thirty, you should still workout and take extra care of your bones.

Go Easy on the Alcohol:

For those who like to drink, you may want to reconsider your next beer or glass of brandy. As you know, too much alcohol can damage your brain, liver, and kidneys. It can also cause a lot of trouble for your bones. Those who drank too much over time had lower bone density. Those who smoked also were more at risk for osteoporosis.

Be a Healthy Weight:

A little extra weight may be good for your bones, except if it is belly fat. It is an ironic statement to suggest that extra weight can help build up bones, especially when all other health sources promote healthy weight loss. It is possible that the research suggests that being stick thin is not the best for your bones, but instead being at a comfortable weight within a healthy BMI is. However, research has also found that gaining weight in the stomach area can actually thin bones in the long run. Why? Simply put, belly fat is different from fat that gathers on your thighs and butt. Belly fat produces many different types of hormones and can increase inflammation.

Eat Healthy Foods:

Keep your bones healthy with calcium-rich foods, such as yogurt, sardines, almonds, eggs, and leafy greens. Even consuming more vegetables and fruit will help your bones, even if they don’t have calcium in them. This is because bones need a variety of minerals and vitamins to thrive. Remember to make sure you are consuming enough Vitamin D alongside calcium. Enrich your diet with whole and natural foods. It is better to get your minerals and vitamins from a good diet than from supplements.

Don’t take your bone health for granted, especially if you are a woman or are white or Asian. Osteoporosis occurred more frequently in white and Asian women, as well as white and Asian men. Those who are black or Hispanic are less likely to get osteoporosis, but the risk is still there. No matter what your ethnicity or gender, take care of your bones through a healthy diet and exercise.

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