The Importance of Bone Health: Tips for Stronger Bones

As you age, strong bones help lower your chances of osteoporosis and related disorders such as painful spinal compression fractures. Use these 11 ideas to strengthen your body and the importance of healthy bones.

Engage in weight-bearing training

One excellent approach to preserving and increasing bone mass is consistent weight-bearing exercise.

Take a jog or stroll

Your walks or jogs should be paced and frequency determined by you. Your qualified personal trainer or doctor can assist you in determining what is appropriate. Usually, 20 to 30 minutes three to four times a week is advised.

Use bench steps or jumping drills; climb stairs

From walking or jogging, these exercises can have increasing intensity. They provide a good aerobic workout and help to strengthen your bones.

See Low-Impaction Aerobic Exercise.

Work on resistance or strength building

Two to three times a week, a session of lifting, pushing, and pulling weights (or resistance bands) will
help your bones and boost general wellness.
See your doctor to find which activities are best for you if you already have or run the danger of having
osteoporosis.

Change your way of living

Two lifestyle modifications with great impact on bone health are:

1. Give up smokes.
   One big risk factor for bone loss could be smoking. Moreover, smokers have lower balance than non-
   smokers, which raises their chance of falling and breaking a bone.
2. Refrain from too much alcohol.
   Excess alcohol can disrupt calcium absorption, vitamin D levels, and hormone regulation, increasing the
   risk of bone fractures and density loss.
3. Get lots of calcium.
   Calcium keeps your bones strong and helps stop osteoporosis. Adults should ideally obtain between 1000
   and 1200 milligrams of calcium every day.
4. Breakfast should be enriched with muesli.
   One pack of unsweetened instant oatmeal offers almost 10% of the daily recommended calcium
   intake—more than 100 mg. Get the kind with nutrients added but no additional sugar. Toss muesli with
   whole, almond, or yogurt for added calcium.
5. Experiment with tinned fish.
   Canned sardines, prawns and salmon are high in calcium and packed in protein. Salmon also offers really
   good amounts of omega-3 fatty acids.
   Eat more nut, bean, and leafy green foods.
   Rich in calcium include almonds, walnuts, and pistachios.
   Keep a little plastic bag filled with some handfuls nearby for snacking on. White beans and traditional
   baked beans also abound in calcium. Eat them alone, or toss them into a low-sodium soup. Leafy greens
   have plenty of calcium as well. Among healthy choices are kale, bok choy, and collard greens.

Think about a calcium supplement

See a doctor or chemist about including over-the-counter calcium supplements in your daily regimen if
your diet fails to meet the required calcium quantity.

Up your intake of vitamin D

Vitamin D lets your body hang onto nutrients that strengthen bones. Your bones may weaken without
adequate vitamin D, raising your chance of fracture.

Eat eggs, cereal boosted with vitamin D, and fatty fish (like salmon).
These food for strong bones and joints provide all means to meet the 600 international units (IU) daily
recommended vitamin D intake, or 800 IU for those 70 or above. The five
Get at least five to ten minutes daily from the sun.
Little time in the sun enables your body to absorb vitamin D naturally.
Think about implementing some—or all—of these ideas. They might guard your body against
osteoporosis and enable you to preserve bone strength.

Finish

Maintaining strong bones is a lifetime commitment with a good diet, frequent exercise, wise living, and
doctor appointments. Bone health should be actively maintained to reduce osteoporosis and fracture risk,
therefore ensuring a better quality of life as one ages. Remember you should start taking care of your
bones early on. Prepared to advance towards a better life? Sri Sai hospital can assist. Call to find a
primary care physician if you need one. Most ailments can be treated by the local doctors, who also
provide access to unmatched medical speciality knowledge.