3 easy lifestyle behaviours to maintain your bones in good shape
Despite the fact that our bones play an important part in every single movement we make, many of us give them little attention – unless something goes wrong.
However, as we become older, it's critical to make an active effort to preserve high bone density.
"Diseases like osteoporosis will be avoided." It will keep you safe. It will assist you in maintaining your physical condition, improving it, losing weight, or engaging in additional physical activities," stated Robert Brace, celebrity trainer and proprietor of Brace Life Studios, a boutique personal training facility in New York City. "As you grow older, brittle bones may place a burden on your lifestyle and your ability to accomplish things with your body. You should maintain proper posture and increase your bone strength to avoid discomfort and damage."
Fortunately, there are a few easy things we can do to promote our bone health and keep them from deteriorating as we get older. These lifestyle habits may help you maintain good bone health.
Exercise
The importance of include exercise in your everyday routine cannot be overstated. This may include low-impact activities like walking, hiking, running, or climbing stairs, as well as high-impact activities like tennis, dancing, or jogging, according to Brace. In addition, he suggested the following exercises:
Marching in place is a weight-bearing activity that Brace describes as "a fantastic general workout for building bone density and strengthening the joints around your hips."
Plank with straight arms (on the floor or against the wall). According to Brace, "downward pressure through the bones (and) arm and shoulder socket helps support the muscles around the bones."
Pressing from above. "We're just throwing your arm over your head and down," Brace said. "You're utilising your spine and muscles to move around the bone-joint joint. Giving you some range of motion and flexibility." He suggested doing this exercise with a weight that is comfortable for you to accomplish 12-15 repetitions.
Posture
"Good posture is essential for bone health because it helps the bones, tendons, and muscles to perform their functions correctly. "Poor posture may cause bodily misalignments, putting extra pressure on bones and tendons, which can lead to injury and even accelerate osteoporosis," Brace said. "It also makes you look taller, slimmer, more confident, and more fluid in your movements."
Taking posture breaks is also important if you sit all day. "Working at a computer may lead to improper posture, which can ultimately contribute to poor bone health," Brace said. Check in with your body to ensure your lower spine is in a natural posture and your neck is aligned with the rest of your spine, according to him. "Make sure your ear is over your shoulder and hip, and your feet are appropriately spaced on the floor," he said. "You want your elbows perpendicular to the desk... so you don't have any stress in your shoulder or neck while typing."
Diet
Bone health is also influenced by the foods you consume. Fill your meal with the following bone-building nutrients:
Calcium. "Calcium-rich meals build your bone strength and assist your bones continue to develop... and slow down the deterioration of your bones," according to the National Institutes of Health. "We know calcium is one of the most important components of your bones," Brace said. "While most people think of calcium as coming from cheese, yoghurt, and milk or dairy, vegans may acquire calcium from beans, nuts, and greens." Chia, sesame, and poppy seeds, canned salmon with soft edible bones, tofu, and oranges are among additional calcium-rich foods.
Vitamin D is a fat-soluble vitamin. "Vitamin D aids calcium absorption. "You want the calcium you're ingesting to be broken down and utilized properly by your body," Brace said. "Vitamin D is abundant in the yolk of an egg. Oranges are my particular favorite if you have a sweet taste." Salmon and tuna, mushrooms, and tofu are all high in vitamin D.
Vitamin K is a fat-soluble vitamin. According to Brace, the mineral "helps enhance bone mineral density and has been proved clinically to help persons with osteoporosis as well as lower fracture rates in elderly adults." "You can receive natural vitamin K from kale and greens, as well as any dark, nutritious vegetable." Meats like chicken and pork chops contain it as well." Green vegetables including kale, collard greens, broccoli, spinach, cabbage, and lettuce, avocado, green beans, and kiwi are also high in vitamin K.
Protein. According to Brace, this "increases muscle mass and bone health... and helps increase calcium absorption." Chicken, cottage cheese, lentils, peanut butter, salmon, and lean beef are all high in protein.
Choose bone-health superfoods to get the most bang for your buck: Salmon has three of the essential nutrients, whereas oranges have two!
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