While most people know it’s essential to keep your bones in good health, they don’t know how to achieve this goal. One fun fact about your bones is that they do not reach full density until early adulthood. That is why it is common for children and teenagers to break bones. As we grow older, our bodies begin to lose bone density, which makes taking care of our bones even more important! Here are 4 of the best ways to keep your bones healthy:
1. Collect Calcium
Calcium is one of the most essential building blocks to keep your bones healthy. Without enough calcium, your bones will become fragile and can begin to deteriorate at an earlier age. One of the best sources of calcium can be found in what we eat and drink. Of course, many people know that calcium can be found in dairy products, such as milk, yogurt, and cheese. Another great source of calcium is leafy green vegetables! Therefore, be sure to add some things such as spinach and collards to your diet.
2. Vitamin D Supplementation
Now that you know how calcium can keep your bones healthy, let’s talk about its right-hand partner, vitamin D. The vitamin D in your body helps you absorb the calcium that you intake, making sure that your bones reap the benefits. As with calcium, you can get vitamin D from many of the things in your diet, including milk, salmon, margarine, egg yolks, and some fortified yogurts. You can also take a vitamin D supplement to ensure that your body is getting enough to function properly.
3. Staying Active
As we grow older, our bones begin to lose density. This means that we become more prone to breaking bones after a fall. While this occurs naturally with age, some folks speed up the deterioration process by not staying active. Exercising daily is crucial to keeping your bones healthy! Health experts recommend getting at least 150 minutes of activity each week, or around 30 minutes every day. The good news is that you don’t have to spend hours at the gym each day. Simple exercises such as walking, stretching, and tennis will help keep your bones strong.
4. Limit Body Toxins
While it’s important to know about the nutrients that your body needs, it’s equally as crucial to know about some of the things that can damage our bones. One of those things is caffeine. If you are consuming too much caffeine, it can decrease the amount of calcium you absorb. That is one of the reasons that experts recommend no more than 400mg of caffeine per day, which is equal to about 3 cups of coffee. Another thing that can contribute to bone density loss is alcohol. As with caffeine, it’s important to limit your intake of alcohol.
Would you like to learn more ways to keep your bones healthy? Schedule a consultation with one of our pharmacists who will be happy to answer any health-related questions that you may have. We look forward to speaking with you soon!