May is Osteoporosis Prevention Month
May 2, 2016
Healthy bones are necessary for everyday movement, from walking down the hall to lifting a bag of groceries. Here are some healthy tips to take care of your bones.
Get Plenty of Variety in Your Diet
- Calcium and vitamin D are well-known to be bone-building nutrients. Dairy products, fortified non-dairy milks, leafy greens, eggs, and small fish with bones are great sources of calcium and/or vitamin D.
- Protein makes up 20–30% of bone mass. Protein intake can influence growth hormones and growth factors in the body, which indirectly affect bone health. Foods high in protein include meat, fish, Greek yogurt, beans, seeds, and nuts.
- Magnesium helps to enhance bone quality. Foods rich in magnesium include dark leafy greens, beans, seeds, and nuts.
This is a common theme—being active keeps your heart healthy too. Weight bearing* exercise is good for your bones, so walking and general moving around is great for your lower body. But don’t forget about your upper body. Push-ups, wall press, and even pushing yourself up out of the pool are good ways to put some weight on your arms and keep your bones healthy. Weight lifting is also good for building upper body bone strength.
Look for ways to get enough calcium, vitamin D, and regular exercise for the health of your bones. Eating plenty of fruits and vegetables will provide key vitamins and minerals to support bone health.
*Weight-bearing physical activities are strengthening because muscles and bones have to work against gravity.