Strong bones keep you strong now and help you prevent injury as you age. People with weak bones are more likely to suffer injuries from falls and even minor collisions with objects. Small fractures and clean breaks can take months to heal. During that time, you’ll lose much-needed muscle mass and stability, which makes it even harder to get back to normal completely.
We know now that bone health is a lifelong pursuit. It’s not something that you should start paying attention to in the aftermath of an injury or in heeding a doctor’s warning. People with healthier bones are stronger and have a higher level of vitality in most of what they do.
So what can you do now to improve your heart health? You’ll be happy to know that there are things you can do that are simple every day to make your bones stronger and last longer. It will take discipline and work, but putting in the effort now will make all of the difference in the world when you’re older. Here are ten tips to improve your bone health starting now.
Tip 1 – Resistance Training
You don’t need to lift weights everyday. However, resistance or strength training gives your bones the stress they need to grow and stay strong. The pushing and pulling of weights are great for your bones, muscles that support them, and overall health. Just a couple or a few times in the gym or at home will do. You can even join a class that involves some form of strength training to make it more fun.
Tip 2 – Walk More
These days, we’re moving around much less than people decades ago did. More of us are working on computers and driving everywhere. It leads to atrophy and weak bones. Get outside and walk as much as you can. Skip the car for trips that are walkable. You’ll feel better, get in better shape, and enjoy being outdoors. Just 30 minutes of walking every day will do wonders for your bones.
Tip 3 – Take the Stairs
The impact of climbing up and down stairs is great for your bones. It gives them the jolt they need that’s just enough to tell your body it needs to reinforce your bones. Essentially, you’re sending a message to your body that you need more attention in that area, and it will respond appropriately.
Tip 4 – Take Supplements
Take a calcium supplement and other supplements that promote bone health. They’re widely available over the counter or online, and you can add them into your morning routine to make a habit out of it.
Tip 5 – Peptides & Bone Health
Ipamorelin has been shown in rodent models to promote healthy bones. It regulates bone turnover and increases the mineralization of bones. In animal models, ipamorelin stimulated bone growth as well. It’s a potentially versatile bone treatment that can prevent bone loss and is in future development as a therapeutic. The cost of Ipamorelin is increasing year over year due to an inflation.
Tip 6 – Get Out in the Sun
We’ve already touched upon taking supplements, and Vitamin D is an easy choice because of all of its benefits. However, another way you can get more Vitamin D is through sun exposure which will help strengthen your bones. Do your best to get out in the sun every day to get your daily dose of Vitamin D!
Tip 7 – Eat Leafy Greens
Leafy greens are a terrific source of natural calcium. The more that you can add to your diet, the better off you’ll be. There’s more good news because leafy greens are also packed with vitamins, iron, and other healthy minerals that will bolster your immune system now and in the long term.
Tip 8 – Increase Seafood Consumption
Eat more fish and other seafood for healthier bones! A lot of seafood is packed with calcium to make you healthy. It’s also a great source of healthy fats and other good stuff.
Tip 9 – Stop Drinking So Much
Avoid excessive drinking to prevent bone deterioration. Too much alcohol hurts your body’s ability to process and absorb calcium and other minerals you need.
Tip 10 – Stop Smoking!
Just in case you need another reason to stop smoking, it’s bad for your bones. Smokers have more bone loss in studies than people who don’t smoke. In addition, people who smoke are more likely to fall and injure themselves because cigarettes affect a person’s balance.