Bone health is crucial for your overall health.
Even though bone density declines as we age, you can still take matters into your own hands!
There are many different factors that you can impact. Like most things health related, it is something that you can help to improve through diet and exercise.
So how are you supposed to build strong and healthy bones? The good news is that there are simple ways on how you can actually do it.
Check out my article below and learn how to start building stronger bones today!
1. Make Sure to Get Enough Vitamin D and Vitamin K
Vitamins D and K are crucial for building resilient bones.
Vitamin D is a key nutrient in that it plays a few different roles in bone health, including helping your body absorb calcium. Achieving healthy vitamin D blood levels is recommended for protecting against various different types of bone diseases.
Research has shown that individuals with low amounts of vitamin D in their body D have lower bone density and have a higher risk for bone disease than individuals with higher vitamin D levels.
Most people in the US tend to have low vitamin D levels, which makes it an important nutrient to focus on. The best source of vitamin D is via sunlight. When your skin comes into contact with sunshine, your body automatically starts making vitamin D. While too much sunlight can cause damage to your skin, you should strive to get 15+ minutes in the sun each day.
Vitamin K2 builds you bones by modifying osteocalcin, an important protein involved in bone creation. This modulation allows osteocalcin to insert minerals into your bones, which builds them stronger.
Vitamin K2 is commonly found in two different forms, MK-4 and MK-7. You can get these different types of K2 via diet, but they can be hard come by, as they are found in small amounts in unpopular foods such as sauerkraut and soybeans.
Taking a vitamin K2 supplement in the MK-7 form seems to be the most effective protocol for promoting bone growth (source).
2. Workout Regularly
Strength training is a great way to stimulate bone growth.
When you do weight baring exercises (such as lifting weights or running), you cause micro-trauma to your bones. This small amount of damage is beneficial because it stimulates your bones grow back stronger.
Just like lifting weights tears down muscle and causes it to grow back stronger, the same thing happens to your bones.
The key is to do exercises that have small amounts of impact on your bones. For instance, when you run, you have a small impact with the ground each type you take a step. This foot strike causes your body to eventually adapt and grow back stronger.
Lifting weights also spurs on bone growth, as bearing a heavy weight stimulates your bones to grow stronger so that they can carry more in the future.
Be careful not too do too much exercise though, increasing your workouts frequency too quickly can cause painful injuries like shin splints.
3. Eat High-Calcium Foods
Calcium is a key nutrient for bone health.
While calcium isn’t the end all, be all of bone health (vitamin K2 appears to be more important), it is important to get enough calcium in. Calcium is a major component of your bones, and therefore, eating calcium will help to ensure you have enough building material to make stronger bones.
It is easy to integrate high-calcium foods into your diet; some examples include milk, cheese, fish, and almonds.
Research has found that it’s best to spread out your calcium intake throughout the day. Your body can only absorb a limited amount at each time, so it’s best to eat throughout the day to maximize your absorption.
The recommended daily intake for calcium is around 1,000mg per day.
4. Get Enough Omega-3’s
A great way to improve your bone health is through omega-3 fatty acids, which are widely regarded for their anti-inflammatory effects.
Omega-3’s are better for more than just inflammation, they are also known to help your body protect against bone loss while you age.
One thing to be aware of is that omega-3’s need to be kept in proper balance with omega-6’s. With our western diet, omega-6’s are very common. They are found many of the most popular foods, such as corn and wheat. Omega-6’s promote inflammation, which can lead to issues.
Omega-3’s on the other hand tend to be under-consumed. Strive to have a ratio of 1:1, versus the common 20:1 that most people have.
This will go a long way towards helping you builds stronger bones, especially as you age.
Ross is a blogger who loves to write especially in the Health vertical. He has written many informative Blogs which you can find on https://www.meddentsafety.com . he has also written blogs in other verticals too like personal development, unique gifting blogs . His hobby is travelling and exploring unique things.