Did you know that at least one in every two women will have broken a bone due to osteoporosis after the age of 50? That is 50% of all women! But it doesn’t have to be that way. In fact, there are some things that we can do to look after our bone health and stop things like this happening. Read on to find out what they are.
Diet
One of the most important things that you can do to achieve good, strong, healthy bones no matter what you age is take a look at your diet. A diet rich in calcium, which is what your skeleton needs to retain its structure and density is important.
But what are good sources of calcium? Well, milk and cheese are full of this mineral. But there are also plenty of vegetables that contain it as well. Try Bok Choy that Chinese leafy veg, or increase the amount of Kale in your diet, as this is full of calcium too.
Of course, maintaining a healthy weight can help with your bone health as it puts less stress on your skeleton. But you also need to be careful of low-fat diets too. This is because they can often result in cutting out of all dairy products due to the relatively high-fat content. However, If you cut these out then, you are also limiting your calcium intake, which can have a profound effect on your bones.
Exercise
Exercise is also vital for bone health, but what sort of activities should we be doing? Well, it should primarily be weight bearing exercises. But don’t worry that doesn’t mean that you have to sign up at the gym and start pumping iron!
Weight bearing exercises refer to activities where the skeleton has to work hard to bear the weight of your body. This actually causes your bones to react and become stronger, improving their density.
Although you do have to be careful if you are already showing sign of osteoporosis. In this case, low impact choices might be best, such as walking, or using machines like a stair stepper.
Supplements
Of course, diet and exercise are not the only things that you can do to make a difference to your bone health. You can take supplements as well. Supplements are vitamins or minerals that you take in addition to your usual diet that helps to nourish your body so it can be in tip top condition.
For bone health, many folks chose to take calcium supplements, although there is a combination of minerals like calcium and magnesium that can also be very useful. Check out the reviews of AlgaeCal Plus for some more information on this. Remember, though, to do some thorough research before you decide which supplement is going to be the best one for you.
Regular Checks
Lastly, it is also important to stay as informed about you bone health as possible. This means that you need to attend regular check at your doctors, and also request DXA X-rays if you have any concerns.
It’s also important that you ask about any side effects the other medication you will be taking may have on the density of your bones. Such as thyroid treatments, and compensate for this accordingly.
