Your bones retain essential minerals during childhood and early adulthood. By the time you reach your early 30s, you’ll have achieved your peak bone density. The thing is if your body hasn’t created enough bone mass during your formative years, you’ll end up having weaker bones as you get older. And that will inevitably result in easily developed fractures in later life as a result of trips and falls.
You are likely reading this blog post today because you are worried that your bones aren’t as healthy and strong as you might have expected. Still, the good news is that there are ways that you can strengthen your bones in your middle ages and beyond. What’s more, there are completely natural ways of doing so. Here are a few of the best examples that you can try today:
1. Increase your daily intake of vegetables
Do you remember when you were growing up, and your parents told you that eating plenty of vegetables was good for you? Well, it turns out they weren’t lying! There are scores of advantages to eating plenty of vegetables each day, and one of them is that they help to promote healthy and strong bones.
Vegetables rich in Vitamin C, such as greens (examples include broccoli, Brussels sprouts, and spinach) are the ones you should pay close attention to. That’s because they help to repair and maintain your bones, even as you reach your senior years.
2. Engage in exercises that strengthen your body
Did you know that exercises such as weight-bearing ones are an ideal natural way to strengthen your body, and in particular, your bones? We all know that regular exercise helps you to stay healthy and offers a plethora of health benefits.
The thing is, exercises that include weight-bearing will help your body to increase bone mass and mineral density and lowers inflammation. If you’ve had previous problems with your bones, it’s worth discussing your exercise options with top orthopedic surgeons and physical therapists before you do anything rigorous.
3. Ensure your daily protein intake is adequate
One of the things that we all need in our bodies is protein. You may not realize it, but your bones are made up of around 50% protein! If you don’t have enough protein intake each day, it can affect the rates of bone formation and also cause problems such as secondary hyperparathyroidism. That, in turn, can lead to one or more bone diseases.
Foods that are rich in protein include soy products such as tofu, beans & legumes like lentils and chickpeas, and also seeds and nuts.
4. Check your intake of calcium is right
It’s no secret that calcium is an essential mineral that we all need to live. Studies have shown that 99% of all calcium in our bodies can get found in our bones and teeth. As you can imagine, if we don’t have enough calcium intake each day, we begin to have problems with our bones.
Most people should have an intake of 1,000 mg of calcium each day, although the recommended amount is higher for teenagers and older women. Foods that have plenty of calcium include leafy green vegetables, soya beans, and bread made with fortified flour.
5. Boost your intake of Vitamin D
You must maintain healthy levels of Vitamin D in your body. That’s because it plays a significant role in maintaining bone health, and one of the advantages of Vitamin D is that it helps your body to absorb calcium.
Foods such as mushrooms and fortified ones like cereal are rich in Vitamin D. You’ll even find plenty of Vitamin D in drinks like orange juice and soya milk. Of course, you could always spend more time in the sun soaking up those rays. A minimum of 50% of the Vitamin D needed by your body gets absorbed from the sun!
6. Eat a well-balanced diet
There’s no denying that too little or too much of particular foods and drinks can cause long-term health problems. That’s why it’s so important to eat a well-balanced diet. Thankfully, determining what you should eat and how much you should consume isn’t as hard as you might think thanks to the digital age that we live in!
You can download smartphone apps, for example, that help you to keep track of what you eat each day. They’ll also give you an estimate of the vitamins and minerals that you are consuming, so you know how to keep things on the level.
7. Eat foods high in magnesium
In case you didn’t know, magnesium is another mineral that is vital for healthy bone function and development. It’s important because it plays a crucial role in converting Vitamin D into an active form that helps promote calcium absorption.
Foods that are rich in magnesium include dark chocolate, seeds and nuts, tofu, and avocados. Consuming just one avocado a day, for example, provides your body with 15% of your daily recommended intake of magnesium.
8. Keep up your intake of Omega-3 fats
In the medical world, Omega-3 fats are well-known for their anti-inflammatory properties. They’re also of particular use when it comes to keeping your bones healthy as you get older. It’s a well-known fact that you can find an abundance of Omega-3 fats in fish.
But, one study reveals that it’s also available in plant sources such as chia seeds, flaxseeds, and walnuts. And few people know that Omega-3 fats are abundant in roasted soybeans!
9. Drink plenty of water
It might sound like a surprising statement to make, but plenty of water consumption each day aids healthy bone development and function. Water helps your body to keep your joints cushioned, transport toxins away from your blood, and ensures absorption of nutrients and minerals needed to maintain healthy bones.
There is no hard and fast rule for how much water you consume as each person’s body shape and level of physical activity vary. But, one thing you should do is drink water when you feel thirsty and dehydrated.