Our bones hold our body together. Once bones start to become weak, it can affect everything we do. Our bones typically become thinner and more brittle in old age, however certain lifestyle habits can keep them stronger and denser longer. Below are 6 ways to look after your bones.
Get your fix of calcium
Calcium is key to the health of our bones. A diet low in calcium can lead to reduced bone density and increased risk of fractures as we get older. You can find calcium in various foods. Dairy foods like milk and cheese are the best source of calcium, however you can still get your fix of calcium elsewhere – many plant-based milks are fortified with calcium and vegetables like kale and okra are rich natural sources of calcium too.
Spend time outside
Another important nutrient that our bones need is vitamin D. Our bodies create vitamin D when our skin is exposed to UV rays from the sun. There are other ways to get vitamin D into your body such as eating certain foods or taking supplements, however the best way to generate this vitamin is to simply spend some time in the sun. Even on a cloudy day, your body will still be receiving UV rays, which will help you to produce vitamin D.
Quit smoking
Smoking reduces blood supply to our bones, which can prevent them getting the nutrients they need. Smokers are much more likely to develop bone diseases like osteoporosis because of this. By quitting smoking now, you could help to keep your bones healthy by giving them the blood supply they need (you’ll improve the health of almost every other part of your body too).
Stay physically active
Regular physical activity can help to improve bone density and reduce the risk of bone diseases like osteoporosis later in life. Consider whether you’re getting enough exercise – if you spend most of the day sitting down and rarely ever work up a sweat, it could be time to change this.
Recover properly from injuries
It’s important that if you do break a bone, you allow that bone to heal. Without this recovery time, you could end up permanently weakening the bone and causing repeated fractures. Make sure you listen to your doctor’s advice when recovering – which could involve abstaining from certain activities. You could also consider hiring a physiotherapist to help with your recovery. Make sure you’re also getting enough sleep.
Stay alert as you get older
No matter how healthy you live, your bones will eventually get weaker in old age and won’t heal as easily. You should take steps to prevent falls so that you avoid fractures.