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All you did was get up from your chair and on the way up you hear more snaps, crackles, and pops than rice crispies with milk! One false move and you’re afraid of snapping a bone!
You’re far from alone in this boat. The National Osteoporosis Foundation reports that about 10 million Americans suffer from osteoporosis!
But what can you do to help prevent your bones from deteriorating?
We put together our favorite tips to boost your bone density. Keep reading to learn how to make bones stronger and help ward off osteoporosis!
Signs of Osteoporosis
As you get older, your bones deteriorate little by little. If you notice any of these signs, you may need to talk to your doctor about your bone density.
- Stooped or bent-over posture
- Back pain
- brittle or weak bones
- height reduction
You can’t ever stop bone deterioration, but you can slow it down if you put forth a little effort.
How to Make Bones Stronger
Help put up the best defense you can against osteoporosis and bone deterioration. These tips can make a big difference to your bones.
Stay Active
A body in motion stays in motion! If you make an effort to exercise a few times a week, your bones tend not to deteriorate as fast as if you became sedentary.
You don’t need to break out the heavy equipment for your workouts when the goal is to maintain your bones. Running, yoga, tai chi, and even push-ups help keep your bones in tip-top shape!
Pick the Right Foods
There’s an old adage for this tip too. You are what you eat!
Eating lots of calcium-rich foods help replace the bone you lose over time. Look for foods choc-full of calcium like milk, cheese, and yogurt.
For those who choose a vegan diet (or if you want a dairy-free alternative) reach for soy, nuts, or green leafy vegetables. You don’t need to suffer because you choose not to consume animals!
Boost Your Vitamin D Intake
Along with increasing your calcium intake, you should also get a good dose of vitamin D. This vitamin allows your body to absorb more calcium from your food than usual, making it easier to get your daily dose.
One of the easiest ways to get both vitamin D and calcium at the same time is cows milk. Other foods high in vitamin D are some soy and rice beverages, fortified orange juice, fish, margarine, egg yolks.
Another way to boost your vitamin D is to take it in capsule form. Look for quality capsules like the vitamin D supplements from Vitabiotics.
Sticks and Stones Won’t Break Your Bones
No one lives forever and science hasn’t figured out how to halt the process of aging on the human body. Some people have stronger bones than others from birth due to genetics or other factors.
Keep these tips in mind to help your bones stay as strong as possible for as long as you can. A few good habits can make a big difference in your bone deterioration speed!
We hope you enjoyed reading this article and that you learned a few things about how to make bones stronger. For more great articles about health, nutrition, fitness, and more, check out the rest of our blogs today!
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