Having healthy bones is extremely important for your overall health. While a lot of people associate bone issues with old age or athletic activity, the truth is that everyone is susceptible to being affected by bone health issues. Neglecting the health of your bones can affect your range of motion, increase your chances of injury, and lead to chronic conditions. Thankfully, there are tons of things that you can do to prevent these issues, and build solid and healthy bones. Here are a few of them.
#1. Drink Bone Broth
You may have heard about the latest bone broth soup craze, but the benefits of bone broth for bone health have been known for years. One of the reasons why bone broth protein is gaining popularity is because of its effects on arthritis and joint pain. It has also been shown to boost collagen production, which results in denser teeth and bone.
There are plenty of ways that you can add bone broth to your diet. You can make broth soup using leftover rotisserie chicken for instance, or buy bones from your butcher. Or, you could get it in supplement form for added convenience.
#2. Perform Weight Bearing and Strength Training Exercises
Strength training is another great way to increase your bone health and density. It is also a great option for seniors who want to maintain their bones’ integrity. In one research, it was shown that seniors who performed weight-bearing exercises had increases in bone size, bone strength, and bone density. They also showed lower bone turnover and inflammation.
#3. Eat Protein
Protein is not only for bodybuilders and athletes. Protein is one of the most important nutrients and one that will have a direct impact on bone health. As a matter of fact, 50% of bone is made of protein.
Some studies have found that low protein was associated with lower calcium absorption and higher bone breakdown. On the other end of the spectrum, however, it was also shown that excessive protein could actually end up leaching calcium from the bones.
The goal is to have a good balance. Many experts advise that people eat around 0.5 protein per pound of body weight per day. That means that the average person should aim for around 100g of protein per day, though you’ll need to add more if you’re more active.
#4. Get Plenty of Sun
Vitamin D deficiency is a huge issue in many western countries, and this can be largely attributed to the lack of sunlight, especially during winter months. The only sustainable way to get vitamin D is through sunlight synthesis. Vitamin D plays a vital role in bone health, so, make sure that you get it either through supplementation or by sunbathing responsibly.
#5. Get Your Daily Dose of Omega 3s
Another thing you should try supplementing your diet with is omega 3 fatty acids. They are famous for their anti-inflammatory benefits, but they can also help with bone health. As a matter of fact, some studies have found that omega 3s are able to stimulate bone production.
However, you also have to watch your consumption of omega 6. Sources of omega 6 include poultry, eggs, whole grain bread, and nuts among other things. Your ratio of omega 6 to omega 3 should be 4-1 or lower for you to get the optimal benefits.
All of these tips will allow you to get stronger and healthier bones in no time. Whatever you do, always make sure that you stay active, and pay attention to how nutrient-rich or deficient your diet might be.