4 Ways to Naturally Improve Your Bone Health
Why is Bone Health Important?
It's no surprise that your bones play a big role in your overall health. Your bones protect your brain and other major organs from injury, helping you move and serving as a foundation for all your physical activity. From the moment you're first born, your bones are continuously changing.
When you're younger, your body can grow a new bone faster than they break down. Most people reach their peak bone around 30 years old. After that, your body loses bone mass over time. If you're over 30, working on your bone health can help you prevent injury. And if you're under 30, working on your bone health now can help you build bone mass that's carried with you for life.
4 Tips to Boost Your Bone Health
1. Your Diet Goes a Long Way
Your diet has a big impact on your bone health. It's common knowledge that calcium and vitamin D can help you grow strong bones. But what you might not know is that magnesium and phosphorus can help you improve your bone health, too.
If you're looking to get more of these nutrients in your diet, start by drinking some orange juice in the morning with breakfast. It might sound cliché, but eating plenty of fruits and vegetables gives your body the nutrition it needs to build strong bones.
2. Start Doing Weight Training
We all know that getting regular exercise is great for our overall health and wellness. Did you know that weight and strength training can help you build stronger bones? There are studies that show strength training and weightlifting can help your body grow bone mass.
The benefits don't stop there, though. Regular weight and strength training also help your body:
- Reduce inflammation
- Boost your bone mineral density
- Prevent bone loss
- Increase bone size
3. Be Sure to Get Enough Protein
If you eat enough protein in your diet, your body has an easier time building healthy bones. But how are you supposed to get enough protein in your diet?
An easy way to make sure you're getting enough protein is to break it down by meals. Include a small amount of protein in your breakfast. Eggs are a great place to start. Next, you'll want to up your protein intake for lunch. Think about eating lean meats such as turkey or fish.
Dinner should be the meal with the most amount of protein. Having chicken or beef are easy options to start with. You can always add in protein shakes to supplement for any dietary restrictions.
4. Try to Keep a Healthy Body Weight
Staying at a healthy body weight is very important to your bone health. People who are overweight have a higher risk of fractures. Also, the stress from the extra weight puts unnecessary strain on your bones.
Being under your recommended has its fair share of problems, as well. People who are underweight often struggle with bone density and are more likely to develop osteoporosis. The goal is to maintain a healthy body weight for your height without going through rapid weight loss or gains.
Explore Expert Orthopedic Care Today
Your bone health is important and the expert orthopedic are at King's Daughters' Health is here to help. We have an exceptional team of orthopedic doctors that support people of all ages. Our close relationship with the KDH Rehabilitation Center allows us to help patients return to the activities they love as quickly and safely as possible.
If you or a loved one is need of orthopedic care, make King's Daughters' Health your first choice. We treat every patient like family. If your normal activity is being affected by joint or ligament pain, we're here to help. Contact us today and we can develop a personalized treatment plan based on your needs.
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