7 Tips for Keeping Your Bones Healthy

Your bone health often gets overlooked when it comes to your overall health and wellness.

But looking after your bones is crucial from birth. The foods you eat as a child and into adulthood can directly impact your peak bone mass – which tends to be achieved in your thirties.

If you do not have enough bone mass, you risk suffering broken bones that can cause pain and even impact your overall lifestyle.

But if you haven’t thought about your bone health until now, don’t fret. You can still build up your bone strength and overall health in various ways. There is no better time to enhance your wellness with these top healthy bone-building tips.

1. Vegetables are Your Bone’s Best Friend

One of the key nutrients you need to keep your bones healthy is vitamin C. When your body gets enough vitamin C, it is able to use the antioxidant to protect your bone cells and lowers the risk of them getting damaged.

And no food group has more vitamin C than vegetables. The best vegetables to eat for vitamin C are those that tend to be green and yellow – like bell peppers, broccoli, and spinach.

The power of vegetables on bone health has recently been shown in older women. A study was conducted on the effects of vegetables on the diet and developing osteoporosis. The results speak for themselves, with women who ate vitamin C-rich vegetables having a 20% lower risk of developing this bone disease.

2. Exercise with Weights

Another way to keep your bones healthy is to make them stronger. A great way to do this is by incorporating weight-bearing exercises into your daily routine.

When you do weight-bearing exercises, you can promote bone growth and density. You are also able to help prevent your bones from then getting weaker as you age.

There was even a recent study conducted that found weight-bearing exercises not only promoted muscle mass but bone mass as well. It equally helps prevent the development of bone diseases like osteoporosis.

You don’t have to be an Olympic weightlifter to exercise your bones. You can also do resistance training like pilates or work with a personal trainer to develop a training program that supports your bone health.

3. Use Collagen Powder

Your body naturally produces less collagen over time. This can lead to your bones naturally getting weaker as well. One great way to offset this natural occurrence is to use collagen powder in your smoothies or shakes.

Collagen powder is plant-based and designed to help you feel better. Coming in various flavors like chai and sea salt, you can ensure that your collagen powder tastes as good as it is for your body.

Best of all, collagen powder is easy to incorporate into your daily routine. This means that you can consistently improve your bone health with a simple daily smoothie. Or, you can get creative and put the collagen powder into your oatmeal or bliss balls.

4. Eat More Protein

Not only is protein necessary for your energy levels, it is also essential for your bone health. Did you know that nearly half of your bones are actually made up of protein?

So if you are not getting enough protein in your diet, you will likely struggle to keep your bones strong. By simply incorporating more protein-rich foods into your diet – whether through meat, eggs, or nuts – you are automatically enhancing your bone health long-term.

Plus, here is a fun fact for you. Collagen powder also is a rich source of protein. So by using this, you are getting your bones two essentials in one go.

5. Get Your Calcium Up

Another essential nutrient for your bone health is calcium. Calcium is the most prominent mineral that makes up your bones.

As your bone cells get tired and start to break down, calcium helps new bone cells step in and keep your bone health intact. Eating calcium-rich foods like cheese can help your body have enough of this essential mineral stored away, while also preventing the need to take calcium supplements. The natural way is often the best for getting your calcium up.

6. Look After Your Weight

Living a healthy lifestyle and maintaining a good weight will help keep your bones healthy. They are your support system, after all and you don’t want to stress them out. If you’re going to lose weight to look after your bone health, chat with your doctor or nutritionist about a plan.