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How to Improve Your Bone Health at Any Age

Brent Wells Mar 25, 2019
If you are a parent, you might be especially attuned to concerns about bone health. Parents are constantly advised to ensure that their children get enough calcium to support healthy bone growth and development.

However, parents of young children should not be the only ones thinking about bone health.
Even adults should be taking active steps to support their bones. The reality is that since childhood, your bones are in a constant state of development.

More specifically, they are being broken down and rebuilt. Until age 30, the build-up generally exceeds the bone loss. Then, bone loss starts to exceed the build up.
This causes bone density to decline. Bone loss can be further exacerbated by hormonal changes that occur with age. For these reasons, adults should be equally attuned to promoting their own bone health. Let's see how.

Consume Calcium Rich Foods

When you think about supporting your bone health, you might think about that old ad campaign asking whether you had enough milk. This ad campaign was started and promoted to encourage people of all ages to consume enough milk.
That is because milk is known to be a key source of calcium, which has all kinds of benefits for physical health including bone health.

While milk is promoted as a key source of calcium, it is not the only dietary option for getting enough calcium. This is fortunate for people who are lactose intolerant, or who simply do not like drinking milk.
Of course, other dairy products provide calcium. These include cheese, yogurt, sour cream, cottage cheese, ice cream and other varieties of these food items.

You can also branch out beyond the dairy family to get enough calcium in your diet. You may or may not be aware that leafy greens such as spinach and kale are high in calcium.
This may help explain why Popeye was always eating plenty of spinach to get stronger.

Whey protein, tofu, edamame, beans, rhubarb, legumes, seeds, dried fruit, sardines, canned salmon, almonds, and figs also provide plenty of calcium. You can also get calcium through fortified foods.

Take a Multivitamin

If your diet seems lacking in calcium or if you are simply concerned that you may not be getting enough calcium in your diet, you can also choose to take supplements, such as a multivitamin.

This is a good option for individuals who have various dietary constraints.
If you have food allergies, for example, you may not be able to consume dairy products and that could limit your access to calcium.

Beyond just obtaining calcium, be aware that you also need Vitamin D and Vitamin K to support your body, in properly using the calcium that it does have access to.
Both Calcium and Vitamin D can be obtained through multivitamin supplements. Choosing to take a supplement designed for your gender and age is a good idea for many other reasons too.
You can get many nutrients that will support your bone health, as well as your whole body health. You can also always consult with your professional provider for recommendations.

Be Active and Exercise

You should exercise and stay active for all kinds of health benefits. You might think of an exercise as a way to burn calories and build muscle, but it is also beneficial for your bone health, in many ways.
For one thing, exercise does help to strengthen your bones. Research shows that regular exercise can improve bone mass (density and strength). Additionally, exercise helps to improve muscle strength, balance, and coordination.
These three qualities support bone health. Having adequate muscle strength helps to reduce pressure on your bones and joints. Being balanced and coordinated, helps to prevent falls that could be dangerous to your bone health.
Of course, exercise also helps to prevent obesity, a condition that tends to lead to poorer bone health.

Certain exercises are the most helpful for bone health. These include weight-bearing exercises that make you work against gravity.
Such activities include walking, hiking, climbing stairs, jogging, playing tennis, and dancing.

In contrast, swimming and bicycling are not weight-bearing activities, although they can be a part of your broader health regimen.
If you already have health problems, you may want to consult with your professional provider for tips on how to safely and effectively exercise.

For example, a doctor of chiropractic can assess your physical state and make recommendations for healthful exercise routines.

Get Plenty of Sleep

Just like exercise, sleep is necessary for your overall health. However, you may not know that sleep plays a crucial role in bone health. In fact, a study on rats indicated that lack of sleep could stop the formation of new bone.
Overtime, this could result in low bone density. In humans, this means that a lack of sleep could lead to osteoporosis.

This means that adequate sleep is indeed important for promoting your bone health, no matter what age you are. To promote adequate sleep, make your bedroom a calm space. Follow a good bedtime routine.
If you struggle to sleep, consider consulting with a medical provider about ways to address this. Sometimes something as simple as melatonin supplements can help.

Regular Chiropractic Care

Another way to support your bone health is to regularly visit a chiropractor. Keep regular appointments with your primary care provider.
Chiropractors are specially trained to monitor and support your bone health. They can also recommend dietary and exercise regimens specific to your unique needs.

About Dr. Brent Wells, D.C.

Dr. Brent Wells is the leading chiropractor in Anchorage, Alaska.

His chiropractic clinic, Better Health Chiropractic & Physical Rehab, has been providing multi-disciplinary services to clients since 1998.

He continues to dedicate himself to learning more about his profession with regular continuing education.