As we grow and age, we lose a lot of bone density – particularly women. It makes it a bit more difficult to stay strong and able for as long as we’d like. Plus, it makes it more likely we’ll fall and break something sooner or later. Healthy bones can take a punch or two, so why not make it as tough as possible to break us when we’re old?
Here is a guide to how you can keep your bone density up to date at any age, so your bones won’t wither away before their time – and so you can fall on your bum once in a while without worrying about the medical bills.
The Best Ways To Boost Your Bone Strength Naturally
1. Exercise: Weight-Bearing And Strength Training
We should start building strength as soon as we’re done growing, which means it’s possible to start preventing brittle bones even for teenagers. Our bone density starts to take a turn for the worse when we hit thirty, as this is when we start to lose more mass than we’re able to create.
Start by lifting your own body weight if you’re not used to weights quite yet. Make sure you have someone around to guide you if you’d like to start with free weights right away. Heavy lifting may make your bones stronger. But it will do more damage than good if you’re not lifting with the right techniques.
Other exercises that use your bodyweight to move are also a great choice, such as aerobics, walking, jogging and dancing. Did you know aerobics is seen as one of the best exercises for elderly? It combines cardio with strength, often making it high intensity, and boosting your chances of staying young for a bit longer.
Get yourself a yoga mat, for example, so you’re able to do a few exercises at home when you feel like it.
2. Maintain A Healthy Weight And Avoid Extremely Low-Calorie Diets
Studies show that diets providing less than 1000 calories per day can cause a significant loss of bone density (1). Strong bones require a daily diet of at least 1200 calories per day of well-balanced, nourishing whole food.
While both underweight and obese individuals may suffer decreased bone density, studies show that staying at a healthy weight, or slightly above a normal weight is best for bone health. Repeated cycles of gaining and losing weight may be especially damaging to a person’s bone density (2).
3. Soak Up Some Sunlight
Too much sun without protection can be bad news in the form of a sunburn, but some rays on your skin will actually have great health benefits. You don’t need more than about fifteen minutes in the sun to soak up your daily need of Vitamin D. This, in turn, keeps your bones from going brittle.
It’s why those people up north talk about salmon all the time – and why they keep walking around in tops and t-shirts in early April, desperately trying to catch a few rays of the sun and boost their Vitamin D levels.
You need to time your session though, as the kind of rays you’re looking for won’t be available early in the morning or late in the afternoon. Get outside during lunchtime. Have a long walk with the dog on the weekends. And make sure your older relatives are getting the amount of sunshine they need as well.
Consider teaming your family member up with senior care, for example, as they provide carers who are also in their golden years; that way, you’ll make sure they have someone their own age to have a walk with, especially if you don’t live nearby. It makes it a bit more pleasant to get outside.
4. Eat Plenty Of Protein
Did you know about 50% of your bones are made of protein? Low protein intake is associated with bone loss. Eating a diet rich in protein has been shown to protect bone health in aging populations.
What tips do you have to boost bone strength naturally?
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