Eating and Exercise Tips for Bone Health




Bones lay the foundation for life as we know it in our bodies. They shape us, help us stand tall, and keep everything in place. It is important to give them as much love and attention as we can. Through diet and exercise, you can make your bones bigger and stronger.

Definition of osteoporosis

Osteoporosis, or porous bone, is a condition in which the body’s bones become weak and brittle. When healthy, the body perfectly removes and creates new bone tissue. In osteoporosis, the body sheds bone tissue faster than it can make more. This leads to bones that appear porous and increases the possibility of fractures.

Foods for bone health

The foods you eat day after day can have a huge impact on your bone health. Regularly choosing fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy products, and fish are some of the best foods to try.

Fruits: Papaya, orange, grape, banana, banana, plum, grapefruit, strawberry, pineapple …

Vegetables: Spinach, kale, collard greens, mustard greens, broccoli, potatoes, bell peppers, Brussels sprouts …

Vegetables: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed peas …

Whole grains: Oats, brown rice, barley, millet, bulgur, buckwheat …

Nuts and seeds: Almonds, walnuts, walnuts, pistachios, cashews, Brazil nuts …

Dairy products: Low-fat or fat-free yogurt, milk, and cheese

Fish: Canned sardines, salmon, mackerel and tuna

For the sake of bone health, it is important to note that there are some foods that may slow down your efforts to build stronger bones. Limiting salt intake, moderating alcohol and caffeine intake, and limiting soda intake are some additional recommendations.

Exercising for bone health

Bones get bigger, stronger, and denser the more they push themselves. If you don’t do an activity that puts pressure on your bones, then you won’t get any message that they need to be strong. Those who do not exercise run the risk of having lower bone mass or density. When you exercise with weights, your brain sends a chemical message to your bones telling them to be ready to bear weight and impact.

There are two types of exercises that are important for building and maintaining bone mass and density: resistance and weight-bearing exercises.

Exercise with weights

Weight-bearing exercises are those that make your body work against gravity, such as running, walking, climbing stairs, dancing, and playing tennis. These are exercises in which your feet and legs support your weight. Every time your foot hits the ground, it puts a stress on the bones, which respond by maintaining or sometimes increasing their strength, which can be measured in terms of increased bone mineral density. The greater the impact of the activity contact, the greater the benefit to your bones. Therefore, weight-bearing exercises that include running or jumping are more beneficial for bone health than gentler weight-bearing exercises, such as walking. Swimming and biking are not weight-bearing, although they are excellent aerobic exercises.

To maintain the bone-strengthening benefits of weight training, you must continue to exercise regularly, long-term. If you stop exercising, the benefit disappears. Experts recommend 30 minutes of weight training every day to maintain bone health.

Resistance exercises

The second type of exercise that is important for bone health is resistance exercises that use muscle strength to improve muscle mass and strengthen bones. These activities include weight lifting, such as using weights and weight machines found at your local gym. Incorporating resistance training 2-3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.

5 tips for strong bones

  1. When sitting for long periods of time, get up for 5 minutes every hour.

  2. Walk and stand as often as possible during the course of your daily activities.

  3. Try to stand as upright as possible, raising your head towards the ceiling.

  4. Wear soft-soled shoes and thick socks to lessen the impact on weight-bearing joints.

  5. When lifting, avoid bending at the waist to lift objects off the floor or in low places. Instead, bend your knees. Keep your back straight when bending over.

You don’t have to join a gym or pay a personal trainer to be physically active. Starting with these suggestions can help make your bones stronger. Once you feel confident, you can begin to develop a regular exercise routine.

Note: Always check with your doctor before starting any exercise program.

To review …

Eating right and getting some movement daily are the keys to opening the door to excellent bone health. The more often you make these choices, the more natural it will feel. Be patient and remember, health is a journey.

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