If you are worried about your bone density and are thinking of ways to help improve this important facet of your health, there is good news. Making a few decisions every day to help improve your bone health will certainly yield results. Follow this simple guide to getting naturally strong bones.

Exercise

We all know exercise is good for you, but there are a couple of things to keep in mind if building stronger bones is the goal of your exercise. Using resistance bands is a great way to build bone density if you are concerned about tendons and joints. The gradual increase of resistance as you use the bands limits the risks of injury. It is important to understand your limits when doing any kind of exercise, and resistance bands are a good starting point for anyone!

Weight training is a great option for those looking to really add to their work out. Healthy bones grow stronger because of gravity. An astronaut once in space begins to lose bone density almost immediately. When you lift weights, you are increasing the force of gravity on your bones. The wear and tear created by weight lifting and resistance bands give your bones an opportunity to rebuild, and just like we build stronger buildings after earthquakes, your bones will build stronger more solid bone (after working out.) than was originally there.

Anything that jostles your bones like running or jumping is also great for stimulating bone growth. Like weight lifting and resistance training, the impact stress created by jogging or jumping rope creates the opportunity for your body to rebuild the weaker cells that wear down with the effect of exercise.

Nutrition

A well-balanced diet that comes from a variety of food sources is the best way to ensure a long and healthy life. The unofficial Hypocratic prescription of all illness, “Let food be your medicine,” is recommended for bone health as well. Focus on choosing whole foods that are low in sugar and high in nutrients. Do not rely on supplements and stay away from processed foods. Diets rich in these vitamins and minerals have been linked to stronger bones:

• Calcium
• Vitamins K and D
• Protein
• Magnesium
• Potassium

Preservatives and other additives were designed to make the food last longer on the shelf but not to make your body last long after the food has been eaten. These unnatural substances have effects on the body that are not totally understood yet, but numerous studies have shown that drinks and food high in caffeine and sugar are linked to low bone density.

Hormones

Hormones are integral to every process our bodies go through. Creating healthy bone cells in no exception. External factors, such as stress, can have a huge effect on hormone levels. Medications, age, gender, diet and a variety of other factors deriving from lifestyle choices and genetic makeup will affect how your body produces hormones.

Strong bones are created by lifestyle choices, diet, and exercise. It is never too late to start making meaningful change. Bone density is one of those things that help maintain fluidity. Today you are either going to create or lose bone strength. The great news is that deciding to exercise and becoming more mindful of your bodies needs has all kinds of benefits. Creating strong bones is the foundation for making a strong body. Call Melville Wellness Centre today for a check on this or other ailments!