When we are young, we are constantly told by older relatives that we need to drink more milk – as it will give us strong bones. As with most parental advice, you probably ignored this at the time. But now you are older; you might be thinking a little more about your personal health and fitness, and how you can maintain it. After all, we all want to live long, healthy lives – so we need to take care of our body, so it doesn’t let any of us down.
One part of our bodies that is so integral, but one that we rarely pay any attention to, is the skeleton. It is the basis of our entire body, but we tend to spend more time focusing on the amount of fat or muscle we carry instead. But devoting some time to taking care of your bones can mean you avoid various health problems in the future, like osteoporosis. Not sure where to begin when it comes to healthy bone care? This guide will tell you how to have healthy bones for life.
The best time to start taking care of our bones is up until our mid-twenties when the skeleton is still developing. However, if you are past that age; there are still plenty of things you can do to encourage strong and durable bones. One of the most obvious things is to minimize the risk of falling over and hurting yourself. This might sound peculiar, but even small falls can result in bone fractures; which can affect how your bones work for the rest of your life. Make sure you are always wearing sturdy shoes and ensure that you take the necessary precautions if you are leaving the house in adverse weather.
There are plenty of different exercises you can do to strengthen your bones. However, you must be mindful never to overexert yourself. After all, you wouldn’t want to damage the weakest bone in the human body. When it comes to weights, only lift as much as you feel comfortable with. That said, weightlifting is great for strengthening the muscles that surround the bone; in turn making the bones themselves stronger too. Any exercise where you have to stand up, such as running or dancing, is also great for building strong bones.
A Balanced Diet
A huge part of maintaining strong bones is down to what you eat and drink. Generally speaking, eating a healthy balanced diet and lowering your alcohol consumption can help promote normal, healthy bone
development. However, there are some particular types of food you can add to your diet which can help you even more. What your family told you was true: calcium does help to give you stronger bones. So, with that in mind, consider adding more milk, cheese or yogurt to your diet. Green, leafy vegetables are also a good option to add to your meals. It is also important to get a lot of vitamin D into your body, as without it you will struggle to absorb the calcium from other food.
Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.