With summer just around the corner, many of us are eagerly anticipating warmer weather and the chance to indulge in outdoor activities like camping, hiking, and paddle boarding. As we prepare to embrace the joys of the season, it’s also a perfect time to focus on strengthening our bodies and fortifying our bones for the months ahead.
As we age, the importance of maintaining strong and healthy bones becomes increasingly evident. Conditions like osteopenia and osteoporosis, characterized by low bone density and increased fracture risk, become more prevalent, especially among post-menopausal women. However, adopting certain lifestyle habits can play a significant role in supporting bone health and reducing the risk of these conditions. And the best part? It’s never too late to start!
1. Exercise for Bone Strength
Regular exercise is essential for maintaining bone density and strength, and it doesn’t have to be intimidating. All types of exercise and movement create strain on bones – and may contribute to the prevention of bone loss with age. The benefits of exercise are twofold.
Exercise improves bone density:
- Resistance exercise improves bone mineral density.
- Walking briskly 4-5 times per week improves bone density.
- Aquatic exercise helps prevent the loss of bone density.
Exercise reduces falls and fractures:
- Exercise that is multi-modular (has aspects of flexibility, agility, adaptability and balance) reduces falls and fractures.
- Walking alone does not improve osteoporosis fractures.
Check with your Health Coaches for helpful tips to build up strength, stamina, and pick their brain for modifications to suit your current situation. Traveling or staying home, we can always get fitness in! Remember that any amount is better than none!
Get started with something simple and that you’ll enjoy. The weather is warming, so let’s get outside and get moving! I look forward to hearing about your progress!
2. Nutrition for Bone Health
A balanced diet rich in essential nutrients is vital for supporting bone health.
- Ensure you don’t have any nutritional deficiencies. Deficiencies in protein, calcium and vitamin D have a significant impact on bone health. If your diet is low in protein (such as a vegan diet or dairy free diet) you may benefit from a protein replacement or changes to your diet that focus on these nutrients.
- Increase the anti-inflammatory properties of your diet. Saturated fat, processed foods and trans fats all increase inflammation and have a negative impact on bone. Focus on a Mediterranean style diet with abundant olive oil, fruits and vegetables and lean protein sources.
Calcium, vitamin D, vitamin K, and magnesium are particularly important for bone strength. Their absorption and assimilation into cellular nutrition is maximized when consumed together. Incorporate calcium-rich foods such as leafy greens, sardines or herring, and blackstrap molasses into your diet, and aim for adequate vitamin D from sources like fatty fish, mushrooms and sunlight exposure. Vitamin K, found in leafy greens and cruciferous vegetables, plays a vital role in bone formation and regulation when combined with vitamin D, magnesium, and calcium. By incorporating a variety of nutrient-rich foods into your meals, you can help ensure optimal bone health.
3. Lifestyle Habits for Bone Health
Certain lifestyle habits can impact bone health. Avoid smoking and limit alcohol consumption, as these habits can weaken bones and increase the risk of fractures. Maintaining a healthy body weight is also important, as being underweight can increase the risk of osteoporosis, while obesity can strain the bones and joints. Practice good posture and body mechanics to reduce the risk of falls and fractures, and consider making home environment modifications, such as using nonslip rugs, installing handrails, and ensuring adequate lighting, for added safety.
By prioritizing bone health through lifestyle habits like regular exercise, a balanced diet, and healthy lifestyle choices, you can reduce the risk of osteopenia and osteoporosis, strengthen your bones, and support overall well-being. Embrace these tips as part of your daily routine, and you’ll be well on your way to enjoying strong, healthy bones and an active lifestyle for years to come!
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