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4 Ways to Strengthen Your Bone Health

runner stretching out bones in knee and ankle
March 31, 2023

Building healthy bones is extremely important, but most people don’t think about bone health until it’s too late. What you may not know is that minerals are incorporated into your bones during childhood and into early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. This means that it’s important to start working on your bones as soon as possible to avoid things such as osteoporosis when you grow older. Here are 4 ways to strengthen your bone health:

1. Eat Plenty of Vegetables

colorful assortment of vegetables on a table

One of the most important vitamins for your bones is vitamin C. The good news is that you can get vitamin C from a variety of sources, including in the foods that you eat. Specifically, many vegetables are rich in vitamin C so it’s crucial to add them to your daily diet. In addition, studies suggest that vitamin C’s antioxidant properties may protect your bones from damage. Some of the vegetables that are highest in vitamin C include leafy greens, such as broccoli and spinach, as well as yellow vegetables.

2. Stack Up on Protein

When you are focusing on bone health, you don’t just have to eat vegetables. You can also enjoy all your favorite types of protein. One fun fact about your bones is that they are made up of nearly 50% protein. When you aren’t eating enough protein, you can suffer from a calcium deficiency that could accelerate the deterioration of your bones. When planning your meals, try to add as much as 100 grams of protein each day, which can be found in foods such as fish, poultry, nuts, dairy products, and eggs.

3. Weight-Bearing Exercise

bones highlighted on person walking on a treadmill

Physical activity is a great way to stay healthy overall, specifically when it comes to keeping your bones strong and healthy. Studies show that daily weight-bearing exercise, such as walking, jogging, and climbing stairs, is a great way to get your daily intake of exercise and it can also strengthen your bones. As with everything else in your body, you have to keep your bones active in order for them to stay healthy. Bone loss can often occur when folks grow in age, so it’s important to remain active even if it’s just for short periods of time.

4. Limit Smoking and Drinking

Two of the things that can lead to bone loss are smoking and drinking alcohol. Research has shown that smoking cigarettes can accelerate bone deterioration. While the risk of lung disease and other factors are often talked about in regard to smoking, you don’t often hear how it can affect your bones. In regards to alcohol, more than one drink a day for women and men over the age of 65 can speed up bone loss as well. One of the most important factors in keeping your bones healthy is intaking the proper vitamins and nutrients and eliminating the toxins that you use.

Would you like to learn more about bone health? Our Nashville pharmacy is here to help you get on track to a happy and healthy life. Check out all the pharmaceutical services that we provide to our community.