Bone health is a cornerstone of human health and quality of life. Bones provide the body's support structure, protect vital organs, and enable movement and activity. Maintaining bone health isn't limited to a specific age; it's essential from childhood to old age to prevent osteoporosis, fractures, and related chronic diseases. Proper nutrition, physical activity, and adequate sun exposure contribute to enhanced physical strength, independence, and the ability to perform daily activities efficiently and safely.
Because the body's ability to build bone diminishes with age—both men and women begin losing about 1% of their bone mass each year after age 50, and this process accelerates significantly after menopause—here are some essential tips to boost and maintain bone density.
How can I boost my bone density?
According to Henry Ford Health, some practices can help boost bone density:
Exercise: Walking, jogging, and hiking, for example, are exercises that help build and maintain bone mineral density. Even if you've been diagnosed with osteoporosis, weight-bearing exercises can help maintain your fragile bones, improve your balance, and reduce your risk of falls. Swimming, cycling, surfing, and horseback riding are not weight-bearing exercises.
Weightlifting: Weightlifting not only helps build muscle but also strengthens your bones. But before heading to the gym and lifting weights, it's important to make sure you're performing the exercises correctly to avoid injury.
Focus on vulnerable areas: Some areas of the body, such as the wrists, hips, and knees, are more prone to fractures than others. Strengthening the supporting tissues and surrounding areas provides your bones with an extra layer of protection. You can also focus on your core muscles, as strengthening the muscles around your pelvis can reduce your risk of falls and fractures.
Gradual progression: It's easy to get injured while doing healthy exercises, such as weightlifting. The important thing is to make sure you move slowly and correctly. If you have fragile bones and fall during exercise, you could do more harm than good. Hiring a Professional Trainer: If you're sedentary or haven't lifted weights before, it's advisable to hire a professional trainer, such as a fitness instructor or sports coach. Even if your sessions are limited to a few in-person or virtual meetings, you'll learn the correct exercises and how to perform them, and you'll receive a personalized workout program.
Nutrients for Strong Bones
According to the NHS website, some nutrients help you maintain strong bones, including:
Calcium
Adults need 700 mg of calcium daily. You can get all the calcium you need by following a varied and balanced diet.
Good sources of calcium:
Milk, cheese, and other dairy products.
Leafy green vegetables, such as broccoli, cabbage, and okra (except spinach, as it also contains oxalates, which reduce calcium absorption, and therefore isn't a good source of calcium).
Soybeans and tofu.
Calcium-fortified soy milk.
Nuts, especially almonds.
Bread and any product made with fortified flour.
Fish whose bones are eaten, such as sardines.
Vitamin D
Adults need 400 IU of vitamin D daily.
It is difficult to obtain all the body's vitamin D requirements from diet alone, so sun exposure can help provide the body with this vitamin, in addition to supplements.
From late March or early April until the end of September, the body can produce vitamin D from sunlight by exposing it for short periods daily (about 10-15 minutes) without sunscreen. However, it is advisable to take vitamin D supplements during the fall and winter months, as the body cannot produce it from sunlight.
Good food sources of vitamin D:
Fatty fish, such as salmon, sardines, and mackerel.
Egg yolks.
Fortified foods, such as some types of margarine and breakfast cereals.