Bones play an important role in the human body, allowing us to move while protecting our organs from injury.  However, as we age, bones may lose density and start to break more easily, eventually leading to osteoporosis. Fortunately, there are many ways to help boost and maintain bone density naturally.

Strength Training

Engaging in strength training, weight-bearing or high-intensity exercise can help build and maintain strong bones. When most people think of strength training, they often correlate it with building and maintaining large muscles. However, many aren’t aware that strong muscles lead to strong bones, which can help minimize the risk of fracture due to osteoporosis. 

According to research, exercise training has been recommended as a low-cost and safe, non-pharmacological intervention strategy for the conservation of musculoskeletal health.  Another study showed that weight-bearing physical activity improved bone density, size and strength in pre- and early pubertal children. 

Nutritious Diet

The food we consume can affect our bones. By eating a healthy, balanced diet early in life, you can build healthy bones and maintain them throughout life. To keep your bones healthy, you will need sufficient calcium, which also means you need vitamin D to help your body absorb calcium. 

Milk isn’t the only source of calcium. In fact, there are many different foods you can squeeze into your diet to help you reach your daily recommended calcium intake. Here are some calcium-rich foods: 

• Produce: Collard greens, broccoli, kale, soybeans, figs, and oranges.

• Seafood: Sardines, salmon and shrimp.

• Dairy: Yogurt, milk, mozzarella, cottage cheese, ricotta, and feta cheese.

• Fortified food: Almond milk, orange juice, tofu, oatmeal, english muffin, and cereal.

• Other: Macaroni and cheese, pizza, pudding, and baked beans.

There are a variety of other nutrients you should include in your diet, such as vitamin C, carotenoids, vitamin B12, potassium, magnesium, and omega-3 fatty acids.

Consume Enough Protein

Dietary protein is another key nutrient for bone health. In fact, protein makes up roughly 50% of the volume of bone. In addition to having a sufficient supply of calcium and vitamin D, protein can aid in the prevention of osteoporosis. Research has indicated that a low protein diet decreases calcium absorption and may also affect rates of bone formation and breakdown.

Maintain a Healthy Weight

Maintaining a healthy weight is important for overall health and wellness. It can help you prevent and control many diseases and conditions, such as heart disease, high blood pressure, diabetes, breathing problems and more.

When a person is overweight, extra stress is placed on the legs, hips, back, neck and internal organs. Too much weight or stress on the joints can cause many problems, such as arthritis, tendonitis, and bursitis. By maintaining a healthy weight, you are putting less stress and pressure on your joints. 

Contact Us

At Rejuvinix, our physicians are committed to more than just treating your symptoms. We strongly believe that each individual is best served through an integrative treatment plan. We focus on finding the underlying cause and providing non-surgical solutions tailored to your specific condition and needs. If you are experiencing joint or back pain, schedule your no-cost consultation to learn more about our minimally-invasive treatments.