Activities and Essential Nutrients for Better Bone Health

better bone health through exercise and nutritionOne of the most important things you can do to enhance your life is to maintain strong, healthy bones. Your bones deteriorate as you age, and most bone mass is created by the age of 30. So how can you attain better bone health? Here are some key steps you can take.

1. Eat a balanced diet. 

This should include plenty of fresh fruits and vegetables as well as a balance of proteins and fats. Consuming large quantities of vegetables in particular helps children grow strong bones and helps older adults maintain their bone density.

2. Do strength training exercises. 

Weight-bearing exercises not only build muscle, but also help to increase bone mass. This holds true both for the young and the old. You can work with a personal trainer to discover the best weight lifting plan for you.

3. Get the right vitamins

If you are eating a healthy diet, you should not need to take an additional vitamin supplement. The key nutrients for better bone health are Calcium, Vitamin K, Vitamin D, Magnesium, and Zinc. When you eat a wide variety of foods, your body will get all of these key nutrients.

4. Consume the right amount of calories

Both over and under-eating are not good for your bones. Very low calorie diets can cause you to lose bone mass, while being overweight can produce the same result. Strive to maintain a stable, healthy weight for better bone health.

Why better bone health? 

The most common bone disease of older adults is osteoporosis. This disease causes your bones to become thin and brittle. It is more common in women, but men also suffer from osteoporosis. For this reason, you can never start too early when thinking about better bone health. Some of the symptoms of osteoporosis are:

  • A bone that breaks very easily
  • A stooped posture
  • Back pain due to a collapsed or fractured vertebra
  • Loss of height over time

At the Bone Health Clinic at Colorado Springs Orthopaedic Group, our providers address bone health through comprehensive care including risk assessments, dietary information, lab and pharmacy services, and specialized treatment. Our mission is to promote better bone health, reduce fracture risks, accelerate healing, and prevent re-fractures, ultimately detecting the disease at its earliest stage and taking measures to prevent its advancement. Schedule an appointment today for a bone health screening.

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