It is interesting that while the average person thinks of bone health in terms of older people and osteoporosis, bone health needs to be protected at all ages. With all the dietary hype changing from year to year or even month to month, it is easy to miss out on those foods that support bone health during the various stages of life.
Some people cut out dairy completely, some people cut out certain grains or vegetables and studies of what is good or not good continue to contradict each other. Meanwhile, people are in a quandary and bone health can suffer. Here are a few tips to help you keep your bones healthy.
Your kids need calcium and vitamin D to grow healthy bones. An early start with bone health will help ensure they have strong bones when they get older. Foods high in calcium include dairy products and certain vegetables. You can substitute high calcium products for other versions. As an example, almond butter has more calcium than regular peanut butter. Vitamin D helps the body absorb calcium. Healthcare providers recommend that kids have a vitamin D supplement.
Eat Your Veggies
Vegetables contain vitamin C. This is an important vitamin for bone production. Vitamin C’s antioxidant properties may also protect bone cells from damage. Additionally, vegetables have minerals that increase bone density. This means they can help ward off osteoporosis and osteopenia (brittle bones and low bone density).
Everyone needs to exercise: kids, teens and adults of all ages. While most of us consider exercise the medium for losing weight or staying in shape, it is also necessary for bone health. Weight bearing activities help build strong bones. The pressure put on the bones through these types of exercises stimulates the bone and causes it to grow. Walking, running, jumping and climbing are all good exercises for stimulating bone growth.
Get Enough Protein
Vegans and vegetarians who are not getting enough protein will need to find other ways of increasing this important nutrient in their diet. Bone is about 50% protein, and without sufficient protein intake, calcium absorption in the bones decreases. Researchers have found that older women in particular can benefit from high protein consumption, as it leads to more bone density.
Eat Enough Calories
In the interest of keeping the body slim and trim, many people will go on a low-calorie diet. This is detrimental to bone health. Less the 1,000 calories a day has been shown to impact bone density negatively. One study showed that even with resistance training, women who ate less than 950 calories a day lost a significant amount of bone from hip and upper thigh areas.
Protecting your bones is important throughout your life. Building strong healthy bones and keeping them that way will help prevent serious injuries like broken legs and hips when you get older. The professionals at Sovereign Rehab provide excellent care for those who have injuries or issues related to bone health. Contact us today to schedule an appointment for consultation or assessment.
Posted on behalf of Sovereign Rehabilitation
5555 Peachtree Dunwoody Rd, Suite 225
Atlanta, GA 30342
Phone: (404) 835-3340