It’s never too late to start incorporating healthier habits to improve the strength of your bones. As we get older, it is fundamental to practice habits that can slow down the loss of bone density. Continuous bone density loss can lead to debilitating illnesses such as osteoporosis.
Luckily, keeping your bones at their healthiest doesn’t have to be complicated. Maintaining an active lifestyle and consuming proper nutrition in your diet are key to strong, healthy bones.
Below, we explore some excellent habits to follow in order to maintain strong bones:
Take Daily Supplements: Calcium and Vitamins C, D, and K
Take good care of your bones by making sure you get plenty of these vitamins and minerals in your diet and with supplements.
Calcium is the most crucial mineral for your bones. It’s a good idea to take a calcium supplement if you don’t eat a lot of calcium-rich foods every day.
Eating foods that are high in calcium can help promote bone density and strength. Some foods that are high in calcium are as follows:
- Canned salmon
Vitamin C stimulates the production of bone-forming cells and helps the body absorb iron. Vitamin C also has incredible antioxidant effects that can help protect bone cells from deterioration.
This vitamin is found in many fruits and vegetables – especially citrus and tropical fruits, berries, and brightly colored vegetables (such as bell peppers).
Vitamin D guides the body in properly absorbing calcium. Vitamin D is present in the following:
- Fatty fish (salmon, sardines, etc.)
- Egg yolk
Vitamin K works by supporting minerals in the bones, thus preventing the overall loss of calcium in the body. This vitamin exists in the following foods:
- Green leafy vegetables
- Romaine lettuce
It’s essential to keep moving even as you get older. Though exercise doesn’t need to be heavy or high-impact, aim to be active for a minimum of 2.5 hours a week.
It’s also good to engage in light exercise to maintain a healthy weight and to keep muscles strong. Some light exercises that can help control and manage weight are the following:
- Walking and hiking
- Dancing and aerobics
- Lifting weights
Avoid Smoking, Alcohol, and Caffeine
Drinking alcohol and smoking can speed up bone loss. The more you give in to these habits, the faster they can degrade your bone health.
Caffeine can also lessen the amount of calcium your body absorbs, which can result in the loss of bone density. It is better to consume caffeine in chocolate rather than coffee, because chocolate has less caffeine and contains fiber, magnesium, iron, and other beneficial elements.
Orthopedic Specialists in Cleveland
Bone health is often taken for granted, because problems don’t usually show up until later in life. Maintaining proper nutrition, active routines, and regular appointments with a doctor can help prevent orthopedic issues in the future.
To make sure your bones are at their best condition, contact us at Orthopaedic Associates. We will evaluate your orthopedic health and make sure your body works and moves at its best.
Call us to schedule a consultation at (440) 892-1440, or request an appointment by filling out our online form. We have convenient locations in Westlake and Avon. It’s never too late to start taking care of your bones.