Nutrition and exercise tips for bone health

Nutrition and exercise tips for bone health

Bones form the basis for life as we know it in our bodies. They give us shape, help us stand upright and keep everything in place. It is important to give them as much love and attention as we can. Through diet and exercise, you can build your bones to become bigger and stronger.

Define osteoporosis

Osteoporosis or porous bone is a condition in which the bones of the body become weak and brittle. When the body is healthy, it perfectly removes and forms new bone tissue. With osteoporosis, the body breaks down bone tissue faster than it can create more. This leads to bones appearing porous and increases the risk of fracture.

Foods for bone health

The foods you eat every day can have a big impact on your bone health. Regularly choosing fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy products and fish are some of the best foods to try.

Fruit:Papaya, orange, raisins, banana, plantains, plums, grapefruit, strawberries, pineapple…

Vegetables: spinach, kale, collards, mustard, broccoli, potatoes, peppers, Brussels sprouts…

legumes: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed peas…

Whole grain: oats, brown rice, barley, millet, bulgur, buckwheat…

Nuts and seeds: Almonds, pecans, walnuts, pistachios, cashews, Brazil nuts…

dairy products: Low-fat or low-fat yogurt, milk and cheese

Fish: Canned sardines, salmon, mackerel and tuna

In the interest of bone health, it's important to note that there are some foods that could dampen your efforts to build stronger bones. Limiting your salt intake, moderating your alcohol and caffeine consumption, and limiting your soft drink consumption are some additional recommendations.

Exercise for bone health

Bones get bigger, stronger and denser the more you stress them. If you don't engage in activities that put stress on your bones, they won't receive messages that they need to be strong. Those who don't exercise are at risk of having lower bone mass or density. When you lift weights, your brain sends a chemical message to your bones telling them to be ready to handle the weight and impact.

There are two types of exercises that are important for building and maintaining bone mass and density: weight-bearing and resistance exercises.

Weight bearing exercise

Weight-bearing exercises are those that force your body to work against gravity, such as running, walking, stair climbing, dancing and tennis. These are exercises where your feet and legs support your weight. Every time your foot hits the ground, you put stress on your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in the form of increased bone mineral density. The higher the impact of the activity contact, the greater the benefit for your bones. Therefore, weight-bearing exercises such as running or jumping are of greater benefit to your bone health than gentler weight-bearing exercises such as walking. Swimming and cycling are not weight bearing, although they are great aerobic exercises.

To maintain the bone-strengthening benefits of strength training, you need to do the training long-term and regularly. If you stop exercising, the benefits will wear off. Experts recommend 30 minutes of physical activity every day to maintain bone health.

Resistance exercises

The second type of exercise that is important for bone health is resistance exercises, which use muscle strength to improve muscle mass and strengthen bones. These activities include weight lifting, e.g. B. using free weights and resistance machines found at your local gym. Incorporating strength training 2 or 3 days per week for 30 minutes per session has been shown to help maintain healthy bones.

5 tips for strong bones

1. If you sit for long periods of time, stand up for 5 minutes every hour.

2. Walk and stand as often as possible as part of your daily activities.

3. Try to stand as straight as possible and raise your head towards the ceiling.

4. Wear soft-soled shoes and thick socks to reduce impact on weight-bearing joints.

5. When lifting, avoid bending at the waist to lift objects from the floor or low places. Instead, bend with your knees. Keep your back straight as you bend.

You don't have to join a gym or pay for a personal trainer to be physically active. Starting with these suggestions will help you strengthen your bones. Once you feel confident, you can start building a regular exercise routine.

Note: Always consult your doctor before beginning any exercise program

To check…

Eating well and exercising daily are the keys to unlocking the door to great bone health. The more you make these decisions, the more natural it will feel. Be patient and remember, health is a journey.