5 Important Things You Can do to Keep Your Bones Strong
Posted on 11th Dec 2017 @ 10:04 AM
Your bones provide important protection for your vital organs and structure for your muscles, and maintaining their strength should be a top priority when it comes to self-care. Although bone growth occurs mainly during infancy and adolescence, taking care of your joint and bone health is essential at all stages of life.
As your bones are the base of your physical structure, treating them with care will not only enhance your physical capabilities but also reduce the risk of osteoporosis, osteoarthritis and other bone and joint related problems (NCBI, 2004). Following these 5 top tips can contribute to stronger bones and an all-round healthier lifestyle.
Get enough vitamin D
Vitamin D is a crucial nutrient for your body because it helps your body to absorb calcium from food that you eat (NCBI, 2012). From an early age, we are taught to eat and drink foods with high calcium content to enhance bone growth and density, but vitamin D is a necessity to help calcium reach its full potential.
Foods such as fatty fish, egg yolks and fortified milk are great sources of this calcium-absorbing vitamin (Mayo Clinic, 2016), but taking supplements, such as the Move Free® Advanced Plus MSM & Vitamin D3 tablets, can also help you maintain healthy levels of vitamin D*.
Eat your greens
Dark greens such as kale, cabbage and turnip are not only high in iron, but are very high in calcium too. Just one serving of cooked turnip greens has around 200mg of calcium which is 20% of your daily requirements (Web MD, 2016).
Dark greens also contain vitamin K, which can reduce your risk of osteoporosis (Web MD, 2016), a condition characterized by a decrease in the density of bone, creating fragile bones (Medicine Net, 2017).
Try mixing your greens with lean, white meat or fatty fish for a hearty but healthy meal that, if eaten regularly and as part of a balanced diet, will contribute to supporting your bones.
If you are more into your sweet than savory, add turnip greens to deliciously sweet fruit smoothies with orange, mango and prunes, to ensure a good mix of your essential, bone-strengthening vitamins.
Exercise, both weight-bearing and muscle-strengthening, is essential to enhance posture, flexibility, balance and overall movement for anyone wanting to keep their bones strong (National Osteoporosis Foundation, undated). Even the simplest of exercises can help you to build bone density and keep your joints supple and healthy.
Light exercise such as walking, and stair-stepping can help reduce the risk of hip fractures while keeping you fit and active (Prevention, 2016). This keeps your joints and bones moving and helps to keep them subtle. You can also try side-stepping and speed-walking during your next stroll outdoors; changing up your walking routine helps improve flexibility and strengthens muscles.
Boost your calcium consumption
Thinking about your diet and how that affects your bone health can lead to positive results.
Calcium deficiency is a main contributor to bone and joint problems such as osteoporosis and osteoarthritis (Healthline, undated), so it is important that you get a sufficient amount in your daily diet. As explained above, you need vitamin D to help you absorb the calcium, but you must have enough in your diet to start with.
If your body lacks calcium, it can lead to fragile, brittle bones and this can mean that you are more prone to fractures and bone breakage (Healthline, undated). It is recommended that the average adult between the age of 30 and 71+ gets between 1,000mg and 1,200mg of calcium daily depending on their gender and age and you can add this into your diet through a variety of foods like dairy, sardines, collard greens and more (Healthline, undated).
Increase your intake of vitamins
As vitamin D and other bone-strengthening nutrients can be hard to come by, taking supplements is a great way to increase your intake. Bone and joint supplements are a quick and effortless way of getting the vitamins your body needs whilst supporting healthy joints*.
Move Free® supports 5 signs of joint health: mobility, flexibility, strength, lubrication and comfort. Move Free Advanced + MSM and Vitamin D3 is a Glucosamine Chondroitin joint supplement that contains premium ingredients including MSM. This is important in the formation of collagen and vitamin D3 helps maintain healthy levels of calcium and magnesium, important minerals that support strong bones*.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
Everyday Health (2017) 9 foods that are bad for your bones
Healthline (undated) Hypocalcemia (Calcium Deficiency Disease)
Healthline (undated) Nutrients for bone health
Livestrong (2017) Joint pain after eating meat.
Mayo Clinic (2016) What can I do to keep my bones healthy?
Medicine Net (2017) Osteoporosis
National Osteoporosis Foundation (undated) Exercise to stay healthy.
NCBI (2004) The basics of bone health and disease.
NCBI (2012) Vitamin D: the “sunshine” vitamin.
Physicians Committee (undated) Preventing and reversing osteoporosis.
Prevention (2016) 4 easy ways to strengthen your bones while you walk.
Web MD (2016) 11 unexpected foods that are good for your bones