Knowing how to strengthen your bones will help you take steps to improve your well-being and minimize the loss of bone mass that often occurs in your thirties and beyond into old age. Strong bones are essential for maintaining optimal mobility, supporting the body, protecting certain internal organs, as well as preventing muscle aches, pains and injuries.
How to strengthen your bones: best tips
Taking care of your bones is something that should be done at any age. Before the age of thirty, to reach the best possible condition at the point of maximum bone fullness, and from that date onwards so that the reduction in bone density is as minimal as possible.
Improve the condition of bones and joints to avoid nutritional deficiencies
Through food it is often difficult to provide the body with the variety of nutrients it needs in the quantity it requires. Adequate supplementation is key in these cases to care for bone density, promote the absorption of nutrients beneficial to the bones and improve joint health.
The food supplements for bones and joints from Robis are a healthy and simple way to avoid the deficit of nutrients they need to strengthen your bones.
Provide your body with calcium and vitamin D
Calcium is the main component of bones, that is why it should never be missing in your diet. For a better utilization, it is essential to ensure that the body absorbs as much calcium as possible.
In this sense, the role of vitamin D is essential. This vitamin is very difficult to obtain through diet. Healthy sunbathing and the intake of foods fortified with vitamin D are the main ways to provide the body with the vitamin D it needs.
Maintain a healthy physical activity to strengthen your bones
Physical exercise helps reduce the risk of osteoporosis and improves bone density. Physical exercise stimulates the production of the hormone GH , which in turn stimulates the body’s production of osteoblasts, the cells that form bone tissue. The most effective way to stimulate their production is through mechanical loads or different phases of movement throughout the day.
Therefore, maintaining an active lifestyle and combining various activities throughout the week, such as walking, swimming, strength training, dancing and stair climbing, among others, help to strengthen your bones.
Avoid substance abuse and activities that weaken bones
Just as important as strengthening bones is taking steps to prevent bone weakening. Smoking, vaping and alcohol contribute to the loss of bone strength. Also the abuse of caffeine and carbonated and sugary drinks contribute to the loss of bone density.
Avoid sedentary lifestyles and self-medication, as lack of exercise and certain drugs contribute to bone weakening.
Take steps to achieve and maintain a healthy body weight
Keep in mind that the bones must carry the weight of the body. The greater the weight, the greater the wear and tear. In addition, this excess weight puts pressure on the bones, which can also contribute to their weakening.
It is therefore important to follow a balanced diet suitable for the individual and to adopt all measures and habits that contribute to achieving and maintaining a healthy body weight.
Taking care of hormonal health is essential
It may surprise you, but the relationship between hormonal health and bone health is very relevant. Keep in mind that an organism with high levels of thyroid hormone suffers greater bone loss. Also the drop in estrogen, which is greater in women during menopause, contributes to the loss of bone density, while the loss of testosterone in men can cause a similar effect.
If you take hormonal medications, consult your doctor about the convenience of taking food supplements to improve the supply of nutrients beneficial to the bones.
A stress-free lifestyle, a quality night’s rest, a healthy and balanced diet and avoiding endocrine disruptors as much as possible also help to maintain optimal hormonal health to strengthen your bones.
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