5 things you can do to prevent osteoporosis from weakening your bones
Your bones are constantly changing. Your old bone tissue breaks down and new bone is formed. When you’re young, this is a quick process, but as you get older, your new bones don’t form as quickly.
Don’t despair! There are things you can do to strengthen your bones and to stave off osteoporosis. Read on for five things you can do to improve your bone health.
Get Moving & Stay Moving
It’s important to keep your body moving to maintain your frame and to strengthen your bones. Weight-bearing exercises like weight lifting, walking, yoga, and climbing stairs can slow down your bone loss.
Strengthening your muscles also supports your bones and keeps them strong, so while all exercise is important in bone health, be sure to add weight-bearing exercises into your daily routine.
Quit Smoking & Limit Drinking
Nicotine directly affects your bone health. Consuming nicotine in any way, including smoking or chewing, weakens your bone mass and slows your healing by up to 60 percent! If you smoke or consume nicotine, it’s essential to stop immediately for the sake of your bones.
Drinking can be done in moderation, but it’s best to limit alcohol consumption to two drinks a day at the most. Alcohol not only weakens your bones but prevents your body from absorbing Vitamin D, which is essential to bone health.
Drink Your Milk
Over 99 percent of the calcium in our bodies is contained in our bones, so it’s important to keep the supply up to support that level. Consuming calcium in the form of milk, cheese, yogurt, or supplements is a great way to keep your bones healthy and strong.
The amount of calcium your body needs depends on your age, but try to stick to at least 1000mg every day.
Go Outside To Supplement
Like calcium, getting enough Vitamin D is essential to bone health. Not only that, but Vitamin D helps your body absorb calcium better. Bonus!
You can get some Vitamin D from the foods you eat and from supplements, but the best way to get what your bones need is to go outside. The sun provides enough Vitamin D to support healthy bones, so enjoy the outdoors for at least 30 minutes every day.
Stick To Whole Foods
Sticking to whole foods from nature is an important part of bone health. Doing so will provide your body with the nutrients it needs to feed your bones and keep them stronger longer.