You hear it every summer, wear sunscreen and sunglasses and drink plenty of water. All of these are methods for protecting yourself in the summer heat. While all of these are summer necessities, one part of the body you won’t commonly hear about is your bones! It’s safe to say people are the most active during the summer, which means protecting your bones should be essential. Body parts like knees, ankles, wrists, and shoulders may experience some wear and tear while you’re out being active. Here you will get tips on how to properly protect your bones for your summer activity!
Get More Calcium
Doctors recommend that we get about 2500 mg of calcium a day. Our bodies do not naturally produce calcium so it’s important to get it from other sources. Here’s a list of ways to get the calcium you need.
- Dairy products, such as cheese, milk, and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy products, cereal, fruit juices, and milk substitutes
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, like canned salmon with bones and egg yolks.
You can also get vitamin D from sun exposure. Doctors recommend that you get 600 international units (15 micrograms) a day for most adults.
Drinking heavily is a health risk for multiple reasons, including the effects on bones.
Some research shows that heavy alcohol use, especially during adolescence and young adult years, can dramatically affect bone health and increase the risk of bone health complications later in life.
Too much alcohol can prevent your body from properly absorbing calcium putting you at higher risk for bone injury.
Shed Some Pounds
Since it will be nice out, chances are you will want to go for long walks, hikes, bike rides, and more.
If you are overweight, being extremely active is bad for your lower joints. Your knees, and ankles will