3 Ways to Strong and Healthy Bones
When we’re young, it’s way too easy to take our bones for granted. At least until we break something for the first time – the pain and immobility tend to be a reminder to most people. It’s a good idea to think prevention when it comes to healthy and strong bones, though, rather than only starting to take care of them when we’re older.
Both what you eat and how you exercise will have an impact on how strong your bones are when you’re old – and the more you do for them now, the more they’ll do for you when you’re old.
Start by looking at these simple ways to take care of your bones while you’re young so that you can enjoy a strong and able body for a long time.
1. Add some milk in your coffee
You probably know very well that calcium and vitamin D are vital to healthy bones. Milk is great for this purpose if you’re able to drink it; just make sure you don’t drink too much of it and balance out your diet with other sources of calcium and vitamin D such as cheese.
Yet, there are other sources of this that you might not even know about. Leafy greens, for example, such as kale, spinach and okra are great leaves to eat if you want your bones to stay strong for longer.
Get a double dose of bone health by eating fatty fish that are high in both calcium and vitamin D; salmon, perch, trout, and sardines are all great for this. Remember to eat those little-canned sardines with their bones, though, as this is where you get most of the calcium from. Try to eat them on something else that’s crunchy, such as cracker bread, rather than soft and spongy bread so that the little bones doesn’t bother you.
2. Exercise smart
The way we exercise and how much work we put in while we’re still young will determine how well we age. While it’s much better to prevent breakage rather than heal it, it’s not always that easy to control; visit Dr. David Miller at Ortho Virginia if the accident should happen so that you can get back to your active lifestyle as soon as possible.
With that being said, you should try to focus on weight-bearing exercises when you’re all healed. Stick to adding less weight and doing more repetition, though, to avoid putting unnecessary strain on your joints – but make sure that you talk to your doctor about it first.
Running is also great for bone health, by the way, as well as climbing, dancing, and tennis. It’s a lot of fun too so you’re more likely to stick with it which again, of course, is good for your bones.
It’s the little things we do that actually matters, in the long run, so try to get a bit of exercise done as often as possible rather than putting in long hours a couple of times a month. That way, the trip to the gym or the jog in the park doesn’t seem that daunting.
3. Get some sun
Finally, a great addition to your new bone health routine is a healthy amount of sunlight every day. As we all know, it’s a good source of vitamin D – but it’s also good for your overall mood. Try to go for a walk every day or have your coffee outside on the balcony to wake you up in the morning.
It’s not always easy to get the amount of sunlight you need every day, though, and especially not when the cold months are approaching. You can consider using a sunbed once in a while if you’re worried about what the lack of sunlight will do to your health, but remember not to overdo it.
Ten to fifteen minutes should be more than enough in terms of getting the vitamin D you need from the light.
It’s easy to take our strong bones for granted while we’re young, but think about what life will be like when they’re weak and frail; walking becomes a hassle, and a slow shuffle down a slippery road will be straight up dangerous.
If you treat them right now, however, they may still stay intact even if you should fall – and you can continue to stay mobile without any help.