5 tips to maintain strong bones

5 tips to maintain strong bones

Author -  Healtheries Naturopath

Keep your bones strong and healthy with these healthy tips

Strong, healthy bones are essential for an active lifestyle; but without the right nutrients in the right amounts, bones can end up growing weaker and losing density. Over time, this can result in osteoporosis – a disease in which bones become porous and brittle, breaking more easily, and taking longer to heal if damaged.

Osteoporosis is increasingly common, affecting as many as 1 in 2 women and nearly 1 in 3 men over 60[1]. The best way to prevent it is to start building bone density as early possible by ensuring sufficient dietary Calcium intake, good Vitamin D levels, and regular weight bearing exercise to strengthen bones.  After menopause, bone mass can decline quite significantly due to lower oestrogen levels.

5 tips for maintaining strong healthy bones:

  • Choose calcium-rich foods: Calcium is an essential mineral needed for maintaining healthy bone density. Adults up to 50 years need 1000mg of Calcium each day. Calcium-rich foods include:  milk, yoghurt, cheese and other dairy products, nuts and seeds such as almonds and sesame seeds, kale, broccoli, and tinned fish with bones including salmon and sardines.
  • Quit smoking:  cigarette smoking is linked to osteoporosis and weak bones.

  • Exercise: Weight-bearing exercise such as dancing, walking, climbing or running is essential for building and maintaining healthy bones. aim for 30 minutes every day.

  • Vitamin D: adequate amounts of vitamin D are important for maintaining healthy bone density. Vitamin D helps the absorption of Calcium in your intestinal tract. Vitamin D is produced by your skin in response to sunlight exposure. Experts recommend exposing your arms and legs for 15 minutes a day to maintain healthy vitamin D levels. Foods rich in vitamin D include oily fish such as salmon and sardines, egg yolk and dairy products.

  • Stop stressing out: The body produces a hormone called cortisol during stress. High levels of cortisol can lead to calcium losses from the bones, causing them to be weak and brittle. Make time each day to keep stress levels in check. Take a relaxing walk, do some deep breathing techniques or simple find time to close your eyes and quiet your mind.

[1] http://www.iofbonehealth.org/policy-advocacy/australia-and-new-zealand.html