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Unlocking Bone Health: 5 Ways to Strengthen Bones Naturally

Nina Ghamrawi, MS, RD, CDE
January 7, 2024
January 8, 2024

If you've been diagnosed with weak bones or osteoporosis, you might be eager to take some supplements for your bones. But supplements are not the only way. Here are five impactful lifestyle changes that can naturally boost bone strength and overall well-being.

Embrace Exercises with Weights

  • Engaging in weight-bearing exercises is a great way to improve bone density. These exercises stimulate bone formation, making them more resilient over time.
To help improve bone density, aim for at least 30 minutes of weight-bearing exercises most days of the week.
  • Start with activities that match your fitness level and gradually increase intensity to challenge your bones.
New to exercise? Start with walking, jogging, dancing, and using resistance bands or light dumbbells or ankle weights.

Get Enough Calcium

  • You don't need a specific "osteoporosis diet." Just make sure you get enough calcium.
Boost your calcium intake with milk, yogurt, cheese, dark leafy greens, almonds, and fortified foods for strong and healthy bones.
  • Here are the calcium recommendations based on age and gender at birth:

Get Your Vitamin D

  • Vitamin D is critical in calcium absorption and bone health, and sunlight is an excellent source. Spend 10-30 minutes outdoors daily to soak up natural sunlight. If you can’t get enough sun, talk to your doctor about vitamin D supplements.
  • Include vitamin D-rich foods like fatty fish, fortified cereals, and egg yolks in your diet.

Kick Bad Habits to the Curb

  • Smoking and excessive alcohol consumption are horrible for bone health-- smoking interferes with calcium absorption, while excessive alcohol can negatively impact bone density.
  • Consider quitting smoking and reducing alcohol to promote better bone health. Your bones will thank you, and you'll reap additional health benefits, too!

Prioritize Balance and Posture

  • Enhancing balance and maintaining good posture are crucial for preventing falls and fractures, especially if you have osteoporosis. You may find it surprising, but much of our balance and posture depends on our muscular strength. Yes, just like point #1, above!
  • Yoga and tai chi are great exercises to promote good posture and reduce the risk of falls. Consult with a exercise specialist to ensure movements are safe and tailored to your needs.

Takeaways

While there may not be a one-size-fits-all solution for osteoporosis, incorporating these lifestyle changes can significantly contribute to stronger bones and better overall health. Remember, it's never too late to start prioritizing bone health. By making these simple yet impactful adjustments to your daily routine, you're taking proactive steps toward a stronger, more resilient you. talk to your Health Coach or  Registered Dietitian to figure out how to squeeze these changes into your routine.

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