Your bones play a vital role in your overall well-being and protect organs like the heart, lungs and brain from harm. Neglecting your bone health can lead to long-term consequences and potentially serious injuries. Discover how you can support your bone health and stay stronger, longer.
Bone Health as You Age
As you age, your bones naturally weaken, especially if not cared for properly. Brittle bones can cause numerous health concerns, including:
It’s estimated that more than 10 million people in the United States alone have been diagnosed with osteoporosis. It’s never too early to start caring for your bones and keep them strong and healthy.
Ways to Support Your Bone Health
Whether you’re looking to maintain your healthy bones or looking for ways to rebuild bone density, here are some strategies you can incorporate into your daily routine to support your bone health:
Eat Nutrient-Rich Foods
Vitamins and minerals like calcium, magnesium, vitamin D and vitamin K support your bone and joint health in various ways. Try to incorporate some of the following foods into your diet to give your bones the boost of nutrition they need:
| Calcium | Almonds, broccoli, kale, milk, tofu, yogurt and fortified foods (such as plant-based milks and cereals) |
| Magnesium | Almonds, beans, brown rice, cashews, leafy green vegetables, lentils and oats |
| Vitamin D | Egg yolks, fortified foods (like milk, cereals and orange juice) and salmon |
| Vitamin K | Broccoli, Brussels sprouts, fermented foods, kale and spinach |
Get Outside
Sunlight is a great natural source of vitamin D. Experts recommend getting between 10 and 30 minutes of sun exposure at least a few times each week. Here are a few ways you can achieve this goal:
- Go for a walk around your neighborhood
- Have a picnic outdoors
- Sit outside while reading a book
- Tend to a flower or vegetable garden
- Take your children to a playground
If you plan to be out for extended periods, it’s always a good idea to wear sun protection, like a hat, sunglasses or sunscreen. Alternatively, if you live in a place with limited sunlight or have difficulty absorbing vitamin D due to a chronic illness, talk to your primary care provider about taking a vitamin D supplement.
Exercise Regularly and Maintain a Healthy Weight
Walking, hiking, jogging and dancing are great weight-bearing activities that help build bone density. Additionally, you can try lifting weights or using resistance bands to help with strength training.
Activities like stretching and yoga can also help improve your balance and reduce your risk of falls, which can lead to fractures.
Your weight also plays a part in your bone health. Being underweight increases your risk of bone loss, while being overweight can put extra strain on your bones and joints. Maintaining a healthy weight with the help of diet and exercise is essential to support your lasting bone health.
Consider Lifestyle Changes
Coffee, soda, energy drinks and alcohol can all interfere with your body’s absorption of calcium. Limiting or abstaining from these beverages helps support bone health.
Similarly, smoking can accelerate bone loss as it reduces your body’s ability to absorb calcium and hinders bone formation. Quitting is another way to help improve your bone density.
Supporting Your Health and Strengthening Your Bones
If you or a loved one have concerns about your bone density, learn more about our orthopedic care today. Our expert orthopedic specialists will help you find answers and offer support for a healthier, stronger future.
