Tips to Improve Your Bone Health

Tips to Improve Your Bone Health CREATED BY THOMAS BURNS

Go for a walk or jog The pace and frequency of your walks or jogs are up to you. Your doctor or certified personal trainer can help you decide what is appropriate. Typically, 20 to 30 minutes, 3 to 4 times a week is recommended.

Climb stairs, do bench steps or jumping exercises These activities can be a step up in intensity from walking or jogging. They are great for strengthening your bones and getting a vigorous aerobic workout.

Do resistance or strength training A session of lifting, pushing, and pulling weights (or resistance bands) 2 to 3 times per week is good for your bones and promotes overall health.

Quit smoking Smoking may be a significant risk factor for bone loss. Not only that, smokers are shown to display poorer balance than non-smokers, raising the chances of falling and breaking a bone.

Avoid excessive alcohol use Heavy alcohol consumption interferes with the body’s ability to absorb and regulate calcium, vitamin D, and hormones. It may also increase your risk of bone density loss and bone fracture.

Have fortified oatmeal for breakfast One pack of unsweetened instant oatmeal has over 100 mg of calcium, about 10% of the daily recommended amount. Get the kind that has added nutrients but no added sugar. Combine whole milk, almond milk, or yogurt with your oatmeal for extra calcium.

Try canned seafood Canned sardines, shrimp, and salmon are all packed with calcium and high in protein. Salmon is a great source of omega-3 fatty acids, too.

Eat more nuts, beans, and leafy greens Almonds, walnuts, and pistachios are all rich sources of calcium. Put a few handfuls in a small plastic bag and keep it nearby to snack on. Traditional baked beans and white beans also have a bunch of calcium. Eat them on their own, or add them to a low-sodium soup. Leafy greens also offer a lot of calcium. Collard greens, kale, and bok choy are all good options.

Consider a calcium supplement If your diet alone doesn’t help you to reach the daily recommended amount of calcium, talk to a doctor or pharmacist about adding over-the-counter calcium supplements to your daily routine.

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