3 Ways to Boost Your Bone Health | ProHealthSpot.com | @ProHealthSpotBroken bones are no laughing matter. And your lifestyle plays an important role in preserving your body’s largest support system. Over time, bones slowly thin and weaken, making them more susceptible to damage or osteoporosis.

 

Fortunately, there are steps you can take now to improve your bone mass. Here are three ways you can keep your bones strong at any age.

 

 

 

Flex Your Muscles

 

Many people work jobs that require hours of extended sitting, or have lengthy commutes. However, the less physically active you are, the greater your chances for developing osteoporosis.

 

Strengthening your muscles can reduce age-related bone loss. When tendons pull on your bones, they grow stronger and denser. Plus, you’ll get more balance, which is great for preventing dangerous slips and falls that can lead to fractures and breaks.

 

Women lose bone mass once they hit their 30s, and especially after menopause. Weight-bearing exercises, like lifting weights, using resistance bands, hiking, and golfing, work your muscles more than everyday activities.

 

Can’t fit in a full work out? Squeeze in at least 10 minutes of physical activity every day, such as during your lunch break or walking the dogs after dinner.

 

Bonus: You can make house cleaning do double-duty by strapping on light wrist and ankle weights before you get started.

 

Soak Up Some Sunshine

 

Working indoors and the cloudy winter season can seriously limit the amount of time you spend outdoors. Yet, when exposed to sunlight, our naturally bodies produce vitamin D, which is essential to building healthy bones. This essential vitamin also our bodies to absorb calcium, which helps us maintain our bones.

 

If you’re falling short of your daily recommended amount, there are plenty of dietary options to help you reach your daily goal.

 

  • Salmon
  • Sardines
  • Tuna
  • Fortified milk and juice
  • Eggs yolks
  • Yogurt
  • Low-fat cheese
  • Mushrooms

 

Are you falling short of your daily goal from diet alone? Consider giving your intake a boost with a daily supplement.

 

Nix Excess Booze

 

A glass of wine after dinner may be good for your heart, but regularly consuming too much can rattle your bones. Binge drinking (having four or more drinks) can impact bone health and accelerate bone loss. Alcohol inhibits your body’s ability to absorb calcium and increases the risk of osteoporosis.

 

Your best bet? Keep it in moderation. Stick to one drink per day and avoid going overboard on special occasions.

 

Are You Shrinking?

 

Height loss is common as you age, and typically begins in our 40s and speeds up in our 70s. Gravity compresses the disks in your spine, causing you get just a little shorter with each decade. But the good news is you can slow down the damaging effects of gravity by being good to your bones now. Add our tips above into your daily routine and keep yourself walking tall for years to come.

 

Now It’s Your Turn

What are your tricks for keeping your bones in good shape? Share your ideas in the comments below.