Studies show that it’s best to build healthy bones in the teen years. Fortunately, that doesn’t mean you should give up hope if you didn’t do the work then. Since your bones have been known to thin and weaken over time, it’s never too late to cultivate lifelong habits that will keep your bones healthy. Here are 6 tips that can help to get you on the right track.
1. Eat Your Way To Healthy Bones
A diet that encourages healthy bones will have the nutrients that are necessary for strengthening them. Lean proteins such as eggs, lentils, white-meat poultry, lean beef, dairy, shrimp, and soy provide excellent sources of the building blocks that bones need to be strong. Furthermore, it’s essential to add calcium-rich foods to your diet.
To make sure that your body absorbs calcium well, consider adding a Vitamin D supplement to your daily routine as well.
Finally, Vitamin C helps to stimulate the formation of bones so your diet should include citrus fruits, broccoli, potatoes, Brussel sprouts, strawberries, and peppers.
2. The Right Exercise Makes A Difference
While you’re building your bones with a good diet, being physically active will help to keep your bones strong as well. Strength or resistance training has been shown to reduce bone loss when done consistently.
High-impact weight-bearing exercises are also helpful for building strong bones. A few examples of activities that fit that bill include running, climbing stairs, dancing, and sports like tennis or basketball.
If you haven’t been active, however, it’s best to consult with your doctor about any limitations you may have. It’s also a good idea to work with a physical trainer.
3. Tobacco And Alcohol Work Against Your Progress
If you’re not careful, you can undo everything you’ve worked for with poor lifestyle habits. Research has shown that smoking cigarettes reduces blood flow to bones, interferes with the absorption of calcium, and slows the production of bones. The overall effect is that your