Ways to Support Bone Health

Did you know bone density peaks around age 30? If you’re 30 or older, it’s important to focus on bone health, so you can reduce your risk of osteoporosis, a condition that causes weak bones and is associated with pain, decreased mobility, and fractures.

Check out these simple and effective things you can do to improve bone health:

1. Do Weight-Bearing Exercises Regularly

Weight-bearing exercises like lifting weights, walking, hiking, and cycling strengthen your bones, muscles, and joints. You don’t even need a gym membership! Here are a few ways to make exercise part of your daily routine:

• Always take the stairs instead of the elevator.
• Wear a weighted vest, ankle weights, and/or wrist weights while doing chores.
• Set a timer to remember to get up at least once per hour for a brisk walk around the house or office.
• Use TV commercial breaks for mini-workouts (jumping jacks, squats, lunges, push-ups, etc.).

2. Eat Nutrient-Dense Foods

Nutrients that are important for bone health include calcium, vitamin D, magnesium, potassium, phosphorus, and omega-3 fatty acids. Get all of these nutrients by regularly eating whole foods like vegetables (especially leafy greens), whole grains, beans, nuts, fatty fish, and eggs.

3. Minimize Alcohol and Sugar

Alcohol, sugar, and processed foods are associated with an increased risk of osteoporosis, so curb your appetite for these products and enjoy them in moderation.

4. Don’t Smoke

There are no ifs, ands, or “butts” about it: Smoking is bad for bones! It increases inflammation, makes it more difficult for your body to absorb calcium, impairs the activity of bone-forming cells, and decreases blood flow to bones and other connective tissues. If you smoke, quit – it’s never too late. (By the way, research shows secondhand smoke exposure can increase the risk of osteoporosis, especially in older women).

Do You Want a More Active Lifestyle?

Is pain limiting your ability to exercise? If so, please contact us. Integrated Pain Solutions uses minimally invasive techniques to alleviate chronic pain and help people improve their quality of life. Call now to schedule your consultation: 614-383-6450.