Building Stronger Bones: Lifestyle Changes for Better Bone Density

Building Stronger

and Health

Healthy bones perform a number of critical functions that are essential to maintaining overall wellness. They provide structure to the body, help protect the organs, and act as a storage site for essential minerals. To maintain strong bones and decrease the risk of osteoporosis and other bone-related diseases, it is important to make several lifestyle changes that may help increase bone density.

Calcium-Rich Diet & Supplements

Getting an adequate amount of calcium is key to strengthening bones and increasing their density. Most adults should aim to get at least 1,000 mg per day and individuals over 50 should aim for at least 1,200 mg per day. Dairy products, salmon, and fortified products are the best dietary sources of calcium. When dietary sources are not enough, calcium supplements can be taken as directed.

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Regular Exercise

Weight-bearing exercises, such as walking and jogging, along with resistance training with weights, may be beneficial for building stronger bones. Regular exercise can promote bone growth and slow down bone degeneration. It is important to work with a physical therapist or doctor to create a personalized exercise program that incorporates the right exercises and movements for bone health.

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Vitamin D

Vitamin D is essential for health, and it plays an important role in bone strength. Vitamin D helps the body absorb calcium, which helps build and maintain good bone health. Sun exposure is one of the easiest and best sources of vitamin D. The recommended dietary allowance of vitamin D is 600-2000 IU per day.

Quit Smoking

Smoking is one of the worst things for overall health, and it is especially bad for the bones. Studies have shown that smoking reduces bone density, thus reducing the body’s ability to build and store minerals. Quitting smoking is one of the best things you can do for your overall health and for the health of your bones.

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Strong bones provide a great number of benefits in terms of health and wellness. To keep your bones healthy, strong, and dense it is important to make lifestyle changes such as consuming calcium and vitamin D, quitting smoking, and engaging in regular exercise. Take the steps to build stronger bones and enjoy the many benefits that come with it.