Enhancing Bone Strength: Top 5 Strategies
Discover five practical ways to enhance your bone health, including nutrition tips like increasing calcium and vitamin D intake, engaging in weight-bearing exercises, and maintaining a healthy weight. Learn about medical options such as Evenity® that may aid in osteoporosis treatment, supported by lifestyle modifications for stronger, healthier bones and improved mobility.
Enhancing Bone Strength: Top 5 Strategies
Strong bones are essential for overall mobility and health. Developing and maintaining bone density from a young age can prevent conditions like osteoporosis and fractures later in life. Achieving this requires adequate intake of vital nutrients such as vitamin D and calcium, along with healthy lifestyle habits. Making informed choices and incorporating specific practices can significantly improve your bone health over time.
Five effective methods to support bone health
Increase calcium intake Calcium is crucial for teeth and bone structure, as well as muscle function, nerve transmission, hormone regulation, and blood pressure. Dairy foods such as milk, yogurt, and cheese are rich sources. Leafy greens like kale, collard greens, and bok choy also offer substantial calcium content.
Maintain optimal vitamin D levels Vitamin D, produced by skin exposure to sunlight, aids calcium absorption and supports bone cell activity. Fatty fish such as salmon, tuna, rainbow trout, and swordfish are excellent vitamin D sources. Additionally, Vitamin D can be obtained from eggs, cheese, beef liver, and certain fruits like oranges and kiwis.
Add nuts to your diet Nuts like almonds, walnuts, peanuts, and pecans provide magnesium, phosphorous, and calcium, all vital for bone strength. Magnesium helps in calcium absorption, while phosphorous supports bone mineralization.
Prioritize weight-bearing activities Regular exercise involving lifting, pushing, and pulling strengthens bones and reduces osteoporosis risk. If you are prone to bone loss, consult your healthcare provider for tailored exercise recommendations.
Keep a healthy weight Achieving and maintaining an appropriate BMI supports bone density. Under- or overweight individuals may experience decreased bone quality. Avoid extreme calorie restrictions that can slow metabolism and cause muscle and bone loss.
Role of Evenity® in Bone Health Evenity® may be prescribed to reduce osteoporosis risk or strengthen bones, especially in postmenopausal women or those intolerant to other treatments. Administered via monthly injections under medical supervision for up to a year.
