Surprisingly, most people don’t really understand that bones are living tissue and therefore, they can grow or wither, just like muscles with or without exercise. Of course, the mechanics of the process are a bit more complicated, but the point is that you have to make a conscious effort to support bone health. The best way to do this is through diet and exercise.
From the physical point of view, weight lifting is the best kind of workout for your skeleton as it literally tests your bones and therefore strengthens them. You don’t have to become a bodybuilder, but using small or medium weights a couple of times a week to augment your aerobic exercises would be a great idea. Swimming is another good practice for the musculoskeletal system. It’s a preferable solution for people with weak tendons as the stress on the joints is reduced while you are under water.
Get Stronger Bones Through Diet: 4 Must-Eat Foods
There are many foods that contain minerals, which enhance your bone tissue. Of all these elements, calcium is the hardest to get as our bodies don’t absorb it well. At best, we get only about 30% of calcium from a food high in this mineral. The process of its absorption can be improved if you eat something with vitamin C at the same time as it helps our bodies process calcium more efficiently.
Calcium and magnesium are the most important elements for bone health, and the foods that offer them in abundance are:
- Leafy greens.
This is the best food-source of calcium, potassium, and vitamin K, which is a perfect bone-strengthening mixture. You also need to understand that these minerals are easier for the body to process when they come from leafy greens than, for example, dairy products. Even when cooked, this particular type of food retains its nutritional value. Don’t forget that it has the added benefit of antioxidants as well as dietary fiber. - Fortified low-fat yogurt.
Research has proven that the old-age mantra of ‘drink milk for strong bones’ is a myth. In fact, dairy products as a whole are very difficult for us to digest, and we only get a small fraction of the valuable nutrients they contain. The best option for a healthy, bone-strengthening diet would be low-fat fortified yogurts. You can find one that has an extra dose of calcium and/or vitamin D. The latter is vitally important as we don’t get this vitamin from food, but we need it to retain calcium. - Sardines.
You might be surprised, but sardines are really good for you because they contain calcium, manganese, vitamins, and essential omega 3 fatty acids. It’s the most bone-friendly fish you can find and it definitely makes a great ingredient for salads. Tuna and salmon are close to sardines in nutritional value for your skeleton. - Eggs.
This is one of the few effective food sources of vitamin D. Eggs are also a great food for getting your protein.
Bone Health Supplements: Which Do You Need?
With the abundance of bone-strengthening supplements choosing becomes difficult. To make the right decision you’ll need to assess your diet and determine how much calcium you actually get from food. If it’s less than 1100mg per day, you should go for calcium-based products:
If you believe your diet to be good enough calcium-wise, you should look into your levels
of vitamin D as many people don’t get enough of it. In this case, you can try:
If you are looking for an all-in-one solution with a focus on bone strengthening, the best product would be Potent Bone.
