Simple Ways You Can Prevent Osteoporosis at Any Age (Because It’s Not Just Your Grandma Who’s at Risk)

Jillian Halliday
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We commonly hear others talk about what they do to lose body fat, gain muscle, clear their skin, and so on. But when was the last time you heard someone raving about what they do to promote strong, healthy bones and overall bone health?

According to statistics, osteoporosis (a disease that causes bones to become weak and brittle due to lost bone density and mass) results in more than 8.9 million fractures annually.

While most common in menopausal women over 50 years old due to decreasing estrogen levels, men and women of all ages can still be at risk for this disease.

The NIH Osteoporosis and Related Bone Diseases National Resource Center reported that those suffering from calcium and Vitamin D deficiencies, eating disorders, extremely low activity levels, a family history of osteoporosis, or an addiction to cigarettes and/or alcohol are all considered at risk for osteoporosis.
 
 

Why Is Bone Health so Important to Prevent Osteoporosis?

When we’re young, our bone tissue continuously changes. Old bone breaks down and new bone is created at a faster rate in its place.

However, according to the Mayo Clinic, after the age of 30, this creation of new bone tissue begins to slow down and we start to lose bone mass faster than it can be built.

Creating and maintaining bone health not only helps prevent you from developing osteoporosis, but it also supports your body.

Bone health provides you strength, balance, support, internal organ protection, better posture, and an improved appearance. Further, healthy bones make you look and feel more youthful!
 

 
 

How Can We Improve Bone Health and Strength?

Whether you’re currently fighting bone loss or preventing future bone loss, staying active plays an extremely important role in improving bone strength.

One of the best physical activities you can do for your bones is to incorporate strength training with free weights, machines, resistance bands, etc.
 

Creating and maintaining bone health not only helps prevent you from developing osteoporosis, but it also supports your body.

 
In fact, according to Harvard Health Publishing of Harvard Medical School, numerous studies have shown strength training can slow the progression of bone loss and can even build new bone mass!

Don’t know where to start with strength training? Here are 5 Strength Training Exercises You Can Do to Improve Your Yoga Practice

Aside from strength training, the weight-bearing activities found below can also aid in improving bone health, strength, and growth:

  • Brisk walking or jogging
  • Climbing stairs
  • Jumping rope
  • Hiking
  • Tennis
  • Dancing
  • Plyometric workouts

 
Those with existing low bone mass, sensitive joints, etc. may alternatively consider:

  • Yoga
  • Low Intensity Steady State (LISS) walking
  • Swimming
  • Biking

 
 

Eat Nourishing Foods for Bone Health

When it comes to nourishing your bones for ultimate bone health and strength, it’s no secret calcium and Vitamin D reign supreme. Both vital contributors to healthy bones, they also go hand-in-hand as your body needs Vitamin D in order to absorb calcium.
 

When it comes to nourishing your bones for ultimate bone health and strength, it’s no secret calcium and Vitamin D reign supreme.

 
When it comes to calcium, it is recommended adults ages 19 and older intake 1,000 milligrams (mg) a day. Women over the age of 50 are recommended to intake 1,200 mg a day.

As for Vitamin D, the Mayo Clinic recommends adults ages 19 to 70 intake 600 international units (IUs) a day, and adults ages 71 and older intake 800 IUs a day.

Additional vitamins and minerals which are important for healthy bones include: Vitamins C, E, and K, as well as potassium, phosphorus, magnesium, and zinc.

The following foods are rich in calcium, Vitamin D, and other essential bone health nutrients:

  • Dairy Products: such as milk, cheese, and yogurt
  • Fish: such as salmon, sardines, mackerel, and tuna
  • Leafy Green Vegetables: such as kale, spinach, collard greens, broccoli, etc.
  • Colorful Vegetables and Fruit: such as bell peppers, berries, citrus fruits, etc.
  • Healthy Fats: such as walnuts, almonds, avocado, flaxseed oil, and olive oil
  • Dried Fruits: such as prunes and raisins
  • Fortified Foods: such as cereals, breads, milk, etc.
  • Gelatin/Collagen Based Products: such as bone broth

 
For more reasons to consider adding bone broth to your diet, check out: 6 Benefits of Bone Broth
 

 
 

The Takeaway on Bone Health and Osteoporosis

Understanding the importance of maintaining strong bones and making a conscious effort to keep them as healthy as possible goes a long way when working to become your most feel-good self!

Remember, it’s never too early or too late to start taking care of your body – so give it the love and attention it desires and deserves!

Go ahead, give your body some love: Stay Feeling Young with This AgeDEFY Movement Therapy Beginner Flow (Free Class)

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Jillian Halliday

Jillian is a Business Administration and Management Graduate with a passion for all things health and wellness. Growing up, she learned natural and holistic ways for overall health and healing and has since continued to incorporate these practices into her everyday life. She’s an exercise junkie, book worm, creative writer, and yoga enthusiast.

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