If you want to keep your bones healthy and strong for the rest of your life, copying what everyone else is doing isn’t going to work. Most people’s bones start to fail them well before they hit their eightieth birthday. And it’s a shame.
Most people don’t know this, but bones aren’t just white lumps of dead calcium that sit underneath all the living tissues in your body. Instead, they’re living, breathing material, just like everything else. If you cut your bones, you feel pain and they bleed like everything else.
But how on Earth are you supposed to look after the darn things? Nobody ever talks about it (except telling you to drink milk, of course).
Eat Plenty Of Vegetables
Studies suggest that eating plenty of vegetables might be one of the best ways to maintain your bone health. Veggies have the ability to increase bone mineralization which is a measure of bone mass. The more bone mass than you have, the less likely you are to break them in a fall.
Furthermore, veggies may also increase the strength of the lattice structure that makes up the bones. By adding extra voids, it may help to make it stronger.
Do Strength Exercises
Putting bones under stress is a key way to keep them strong. The more pressure you put them under, the more the body will compensate and devote energy into building them up.
Please note that you need to use weights primarily to build bone strength, especially in the upper body. Don’t rely on running along.
Get Plenty Of Vitamin D
Most people aren’t getting enough vitamin D. That’s because it is made primarily in the skin following exposure to sunlight. You can’t get much in your food.
You generally need around 20 minutes of sun exposure per day to get the minimum amount of vitamin D required to keep your bones strong. However, if you don’t usually get that, then take a supplement.
Watch Your Hormone Levels
Hormone levels chop and change as you get older. Unfortunately, in some people, testosterone levels can fall too low, which puts bones at risk of fracture.
Treatments such as testosterone replacement therapy can help to prevent this. You can also try other things such as eating a better diet and getting more physical activity. Both of these can raise testosterone substantially.
Don’t Eat Ultra-Low Calorie Diets For Long
Research suggests that people getting fewer than 1,000 calories per day for a sustained period have lower bone density than their age-matched peers, suggesting that calorie intake plays a role in bone mineralization.
Ideally, you should be getting at least 1,200 calories per day according to doctors, and preferably more.
Lastly, you might want to try taking collagen – the stretchy compound famous for plumping skin. Evidence suggests that collagen plays an essential role in bone health too, helping to make them more flexible in the event of a fall. It may also help to relieve joint pain which is great for anyone currently living with arthritis.
Thank you for reading!