What Are the Best Ways to Strengthen Your Bones?

Weak bones are a high risk factor for bone fractures that can lead to disability and a poor quality of life. 90% of your bone density forms before you turn to 20. Following healthy diet and regular exercise during childhood is critical to protecting your bone health throughout life. But now that you are an adult, what can you do to strengthen your bones?

Experts recommends taking below five steps to improve and protect your bone health.

1. Eat Healthy Diet

Your diet need to include sufficient calcium and vitamin D to keep your bones healthy and to help your body absorb calcium.

Calcium is essential to build bone health, as well as other body functions, from muscle contraction to your heartbeat. Also your body needs vitamin D to absorb and use calcium correctly. Dairy foods are a great source of calcium and are often contain with vitamin D.

2. Maintaining Healthy Weight

Maintaining a healthy body weight is key to many aspects of your overall health and well-being. Along with reducing the stress and pressure on your bones, it also helps you avoid many diseases.

Following a healthy nutrient-rich diet with the correct amount of calories your body needs and regular exercise can help you maintain a healthy body weight and enhance the other aspects of your wellness.

3. Avoid Unhealthy Habits

Smoking and excessive drinking are terrible for your bone health and also for your overall health. These unhealthy habits introduce carcinogens and toxins into your body that damage your ability to generate new cells. Smoking triggers oxidative stress and inflammation, which can damage bone-forming cells leading to a net loss of bone tissue. Alcohol consumption distort the balance of hormones in bone regulation and can directly inhibit bone formation. 

4. Include weight-bearing exercise

Weight-bearing exercises like running, walking, jogging, dancing, and resistance training can increase bone density and reduce the risk of osteoporosis. These activities that put stress on bones stimulates calcium deposits and triggers your body’s cell generation process, resulting in stronger and denser bones.

5. Review Your Risks

Explain to your doctor about your history, lifestyle, and concerns. Some medications, such as steroids, and medical conditions, including hormonal imbalances and uncomfortable abdominal symptoms, can increase your risk of bone loss and osteoporosis.

Identifying your risks early allows you to take action to mitigate them and protect your bones.