Stronger bones tips

5 Tips for Stronger, Healthier Bones

Bone health is one of the most overlooked parts of healthcare. It is essential to keep in mind that you have peak bone mass once you hit your 30s, so it is vital to create bone mass before this and maintain your health. You can incorporate nutrition and lifestyle changes to make sure you build strong, healthy bones and keep them. 

1. Eat A Lot of Vegetables

Eating vegetables has been widely accepted as one of the easiest ways to good health. This is true when it comes to bone health as well. Vegetables offer you a healthy amount of vitamin C which aids in producing cells that form your bones. Green and yellow vegetables have a particularly great effect on bone mineralization as well. 

2. Test Your Bone Mineral Density

A simple X-ray test, known as a DXA, can allow doctors to check your bone health. The DXA checks for bone mineral density. It becomes extremely important as you grow older, as it can identify any risks of osteoporosis and bone fractures. If you are taking medications like steroid therapy, you should get this done early on. This helps you identify any potential risks and prepare well.

3. Consume Sufficient Amounts of Protein

Protein makes up about half of your bones. Low protein intake could decrease the absorption rates of calcium in your bones, and it could also adversely impact your bone formation rate and breakdown.

Consuming 100 grams of protein a day while balancing it with plant foods, a whole diet, and calcium intake is vital in avoiding fractures and improving bone density, be it in the hip, spine, and overall body. This is an important factor, irrespective of your age.

4. Regular Exercise

Regular exercise is an important part of bone health. One aspect of this is strength training. This involves lifting weights in more reps so that you can work to avoid the limitations to your daily activity.

Another critical part is weight-bearing exercises. This activity forces you to act against gravity. If done correctly, these exercises play an essential role in building bones. 

Make sure you consult your doctor before indulging in any form of exercise. If you are suffering from diseases like osteopenia or osteoporosis, it is advisable to opt for lower-intensity workouts to avoid injuries.

5. Supplements

None of the bone-building processes will work without a healthy amount of calcium and vitamin D. You can opt for supplements to ensure better bone health and health supplements from Blissful Health & Wellness can fully support you. 

Building healthy bones and maintaining them is an important part of a healthy and happy life. It helps you enjoy life to the fullest. That is why following these tips will make you a healthier, happier individual filled with life! Your age no longer has to be defined by aches and pains. You can satisfy your young spirit by keeping these tips in mind.

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