Supporting healthy bones is important if you want to keep them strong and reduce your risk of bone loss. At around 30 years old, most adults reach peak bone mass, so if you are past that age and have not developed strong bones, there is an increased chance of fragility and easy breaking. With that said, there are numerous ways that you can support healthier bones no matter how old you are. Consider implementing these eight tips into your daily life.
1. Consume More Vegetables
One of the first questions to ask yourself is what your diet currently looks like. In particular, how many vegetables are you consuming every day? As one of the best sources of Vitamin C, vegetables are great for making bones stronger because this nutrient can stimulate the production of bone-forming cells. In other studies, veggies have appeared to have antioxidant effects that protect bone cells from damage while also increasing bone mineral density.
2. Eat Enough Protein
Speaking of diets, how much protein do you eat? With about 50% of bone consisting of protein, it is essential for healthy bones. Not only can protein increase calcium absorption, but it can also affect bone formation as well as breakdown. If you are not currently eating enough, consider adding more beef, chicken, salmon, eggs, peanut butter, pasta, cottage cheese or lentils to your menu.
3. Add Vitamins and Supplements to Your Diet
Even if you try to eat healthily, it is possible that you do not consume an adequate amount of vitamins and minerals. For example, many adults face Vitamin D and Vitamin K deficiencies which doesn’t support bone health. If you have concerns about taking vitamin and mineral supplements, look for a high-quality brand such as USANA which has established a strong reputation.
4. Exercise More Often
If you do not get enough exercise, your bones may be suffering. Simple physical activities such as walking, running, jumping and climbing can help optimize bone health. That is because they are weight-bearing activities that force gravity and your muscles to put pressure on your bones. In turn, the pressure helps your bones become stronger.
5. Eat High-Calcium Foods
As another important mineral for bone health, calcium helps protect both bone structure as well as strength. That is because it is the main mineral that bones contain. If you are not consuming enough, you can change that by adding more dairy products, soybeans, dark and leafy vegetables, canned salmon, figs, baked beans and flour tortillas to your diet.
6. Maintain a Healthy Weight
Maintaining a healthy weight can have numerous benefits for your overall wellness, and it can also impact bone health. Whereas being underweight can increase the risk of reduced bone density and bone loss, obesity can increase the risk of fractures due to stress related to excessive weight. With this in mind, maintaining a healthy weight is one more way that you support healthier bones.
7. Limit Caffeine Intake
How much caffeine do you consume every day? As it turns out, coffee can also have an impact on your bone health. According to research, adults should aim for no more than three cups of coffee, or 400mg of caffeine, per day if they want to support healthier bones. If your caffeine intake is too high, it can decrease the amount of calcium that your bones can absorb.
8. Reduce Alcohol Consumption
Something else to consider limiting in your diet is alcohol consumption. This is because drinking too much alcohol is another way to contribute to bone loss. According to the 2020-2025 Dietary Guidelines for Americans, men should not have more than two drinks a day and women should not have more than one drink a day. Whether you want to support strong bones or just become healthier in general, cutting back on drinking can help.
Bone strength matters for multiple reasons. Try incorporating these tips into your daily life to support healthier bones while feeling better overall.