10 Tips to Increase Bone Strength

Build Strong Bones

There’s a lot you can do to keep your bones strong and lower your risk of osteoporosis. It’s never too early to start. Think of your bones as a retirement savings account: You need to bank a lot of funds when you’re young so that you have plenty to draw upon as you get older.Bones reach peak density by the early 30s, From then on, your job is to keep those levels up by getting enough calcium and vitamin D, exercising, and taking other steps.

Keep reading to learn simple ways to keep your bones strong and healthy.

Start Young

Think of your bones as a retirement savings account; you need to bank a lot of funds when you’re young so that you have plenty to draw on as you get older. Bones reach peak density when you’re in your 20s. From then on, your job is to keep those levels up by getting enough calcium and vitamin D, exercising, and taking other steps.

Know Your T-Score

Osteoporosis is often called a silent disease because you won’t display obvious, outward symptoms until a bone breaks — obviously not a sign you want to wait for. Abone mineral density (BMD) test can tell you how strong your bones are. The results of this test are given as a number called a T-score. Your doctor can combine your T-score with other risk factors like your age and gender to determine your actual risk of breaking a bone in the next 10 years.

Don’t Smoke, Limit Drinking

Smoking increases the rate of bone loss. Women who smoke have lower levels of estrogen and tend to hit menopause at a younger age, both of which accelerate bone loss.

If you drink, keep it to no more than two drinks a day for men and one drink a day for women. Anything more will interfere with your body’s ability to absorb calcium and will also slow new bone formation.

Meat in Moderation

The popular saying “all things in moderation” definitely applies to meat, especially when it comes to healthy bones. Calcium and phosphorous help the body digest animal protein. Eating too much red meat, fish, pork, and poultry can sap these resources from the bone.

On the other hand, protein deficiency hinders calcium absorption in the intestines. The solution? Limit your animal protein intake to no more than twice a day, and eat small portions—about 3 ounces, or the size of a deck of cards.

Flex Those Muscles

Every time you flex your muscles, tendons — which attach muscle to bone — tug on your bones stimulating them to grow. Therefore, any exercise that helps build muscle (lifting weights, using resistance bands, doing yoga)will also help build bone density and strength.

You don’t even have to leave your house, just strap on 1- or 2-lb. wrist and ankle weights while doing chores at home. Another plus: strong muscles improve your balance and coordination so you’re less likely to fall.

More Bone Health Resources

Find everything you need to know about osteoporosis here.You may also be interested in the following:

Myths of Osteoporosis

Osteoporosis is a condition that causes weak, porous bones. It is a major health issue affecting tens of millions of people each year, especially those over 50.

With the help of leading bone-health expert Dr. Deborah Sellmeyer, Healthline dispels some of the most common myths about osteoporosis.

Foods That Build Strong BonesBuild

Calcium and vitamin D Products, Milk, Dark, Leafy greens, salmon, Catfish, Almond Butter, Cheese,yogurt, Eggs, Broccoli.

Foods That Reduce Inflammation

Good oil, Fish, nuts & fruits, Garlic,Herbs,Chocolate,Tea.

Foods That Help you Heal

Other power greens include spinach, parsley, green beans, and alfalfa.

Sources of ginger include ginger root (prepared as tea), foods and drink, and in an herbal form in extracts, capsules, and oils.

Mushrooms, Healthy fats—monounsaturated and polyunsaturated—may reduce your risk of heart disease. Healthy sources include fatty fish, avocado, olive oil, and certain nuts, such as walnuts, almonds, and pecans.

Beets are equipped to satisfy a mid-afternoon sugar craving without the guilt. Plus, studies published in the journal Nahrung reveal that beets may help fight cancer and protect against heart disease.

Calcium sources include dairy products (such as yogurt and milk), green vegetables (such as kale), nuts, and beans.Vitamin D sources include eggs, dairy, and fatty fish (such as sardines and salmon).

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