Learn important ways to strengthen your bones.
Strong bones are an essential part of a healthy lifestyle. You may have grown up thinking that as long as you drink your milk with dinner, you’re good. Now that you’re an adult you’ve probably realized that most things are a bit more complicated than you thought as a child.
Thankfully there are ways to strengthen your bones, and the calcium in milk (among other things) can play an important role. Keep reading to learn what you can do to promote healthy bones for life.
Factors That Impact Bone Health
There are a number of factors that impact healthy bones and you can control many, but not all of them. For starters, women are more at risk of osteoporosis than men because they have less bone tissue to begin with. Diet and lifestyle also play a role. Exercise and a healthy, calcium-rich diet can support bone health. One the other hand, smoking and substance abuse increase your risk of bone deterioration.
Ways to Strengthen Your Bones
Although there are some risk factors outside of your control, it’s still important to be proactive about your bone health.
Calcium
Calcium is still one of the best ways to promote healthy bones. Adults ages 19 to 50 and men ages 51 to 70 need 1,000 mg of calcium a day. Women age 51 and older and men over 71 need 1,200 mg a day. If you’re looking for calcium-rich foods other than milk, fill your plate with almonds, kale, and broccoli.
Vitamin D
Vitamin D and calcium go hand in hand. Without an adequate intake of vitamin D, your body is unable to absorb calcium properly. Sunlight plays a big role in the body’s production of vitamin D, but there are great food sources as well. Oily fish such as salmon and tuna, eggs, and mushrooms are naturally high in vitamin D.
Vitamin C
Vitamin C stimulates the production of bone-forming cells, helping you keep bone loss at bay. Fruits and vegetables are a great source of vitamin C, particularly those that are green or yellow in color.
Regular Exercise
A body in motion has an easier time staying in motion. When you use your bones for weight-bearing exercises like walking, hiking, and jogging it helps them stay strong and slows bone loss.
Supplements to Support Healthy Bones
It’s a wise idea to use supplements to fill in any nutritional gaps that may prevent you from maintaining healthy bones. Natural Healthy Concepts sells a wide variety of supplements for bone health support. Here are just a few to get you started.
Vitamin Code Grow Bone System by Garden of Life
Vitamin Code Grow Bone System by Garden of Life is a raw food dietary supplement that is designed to build better, stronger bones by increasing bone density. It contains a 30-day supply of RAW Calcium and Growth Factor S, a combination of important bone health minerals such as strontium, probiotics, enzymes, and raw organic fruits and vegetables.
Bone Health by MegaFood
Bone Health by MegaFood was doctor-formulated by Tieraona Low Dog, M.D., an internationally recognized integrative medicine expert. This multivitamin and mineral supplement seeks to provide the nutritional support needed to maintain strong bones.
Be sure to browse our other bone health support supplements as well!
What are your go-to ways to strengthen your bones? Share your healthy habits for stronger bones with us in the comments section below.
About Theresa Groskopp, CN
Certified Nutritionist in Appleton, Wisconsin, Founder of Natural Healthy Concepts. Natural health and nutrition advocate. Enjoys gardening, biking, fitness, boating, animals (especially cats), and cooking.
Theresa Groskopp
