Steps to Take For Your Bone Health Today

No bones about it - we depend on our musculoskeletal system for a lot. Our bones support our bodies, protect our internal organs, and house bone marrow (where blood cells are made).

Despite its importance, our skeleton isn't usually on our mental radars. We stress over our hair, our wrinkles, and our weight - the things we can see. Meanwhile, what's happening inside to our bones? It's never too early or too late to take care of your bones. Read on to learn how.

Diet

Your bones require a diet rich in vitamin D and calcium. Calcium is the building block of your bones (and teeth), and your body needs a certain level of the nutrient at all times. When there isn't enough, your body steals from the calcium reserves in your bones.

Vitamin D is calcium's sidekick. The body needs vitamin D to absorb calcium. This is the reason why commercially sold milk is fortified with the vitamin. The addition was implemented in the 1930s, after an epidemic of rickets, or softening of bones, in children.

Typical adults require 1,000 to 1,200 mg of calcium every day. Fortunately, there are plenty of calcium-rich food options. Milk is a top-tier choice if it's fortified with vitamin D. Yogurt and cheese also have high levels of calcium. Certain vegetables contain calcium as well, like kale, broccoli, and bok choi.

Vitamin D isn't so prevalent in food naturally. Still, adults need at least 600 IU (international units) or 15 mcg a day of it. Vitamin D is naturally found in certain fish, like salmon and sardines. The body can also make vitamin D from direct sunlight on the skin, so make sure to get outside daily. If your vitamin D levels are low, talk to your doctor about a supplement.

Exercise

Your exercise regimen should cover the three main bases: weight-bearing, resistance, and balance training. Too often, people pick their favorite type (cardio, yoga, etc.) and neglect the other types of exercise. All three categories are vital to your bone health.

Weight-bearing training is where you apply pressure to your bones to make them work harder. To simplify, this is mostly cardio workouts. Weight-bearing training can be low-impact or high-impact. Low-impact is recommended if you are starting or have any risk factors that make high-impact dangerous. Low-impact options are aerobics, ellipticals, or stair-stepper machines. High-impact exercises are running, dancing, and hiking.

Resistance training is more commonly known as weight lifting. Strong muscles can slow bone loss and help prevent falls that can lead to fractures and breaks. Weight training options are practically limitless, so you can choose your preference. You can use machinery, free weights, or even weighted bands. Try to target your back, hips, and wrists, as they are high-risk for fractures.

Balance training is the workout type people like to forgo, and they should not. Yoga, of course, can strengthen balance. Yoga poses with one standing leg are best. These include one-legged mountain, Warrior III, and tree pose. You can also utilize one leg in your weight training, like standing on only one foot for bicep curls.

Behavior

Bone health isn't just about diet and exercise. Things you do every day can be hurting your bone health. Here are just a few examples:

• Sedentary lifestyles, or prolonged sitting, increase the risk of bone loss and fracture.

  
  

• Improper footwear can increase wear and tear on your musculoskeletal system. Opt for supportive shoes with shock absorption, arch support, and slip-resistant soles.

  
  

• Soda interferes with calcium absorption, while nicotine accelerates bone loss, so it's best to decrease or cut them both out.

  
  

• Frequent dieting or restrictive dieting can deprive bones of necessary nutrients.

  
  

• Certain medications can affect bone density. Check with your doctor about your prescriptions and their side effects.

  
  

We Can Help

Your loved one may be moving slower, and they may need help getting around, even at home. Our caregivers help older adults move through their daily tasks when it becomes difficult to do alone. Call us at 240-744-0674 to schedule a free discovery call.