Get the latest healthy living tips.
Keeping your teeth and bones healthy should be at the top of your list to maintain your physical health. Healthy, strong bones enable you to function and thrive, whether you’re walking or weightlifting.
As we age, our bones naturally become weaker due to reduced activity level, diet, and genetics. Most adults will start losing bone mass in their 30s, and if no steps are taken to mitigate this loss, we can eventually develop osteoporosis or other bone diseases.
Luckily, there are many things you can do to preserve or improve bone mass. Here are our dietician’s top tips for keeping bones healthy.
The overconsumption of alcohol has been linked to osteoporosis for a variety of reasons.
To maintain proper bone health, keep alcoholic drinks to fewer than one drink per day for women and two drinks per day for men.
If you think that soda is a better alternative to alcohol, think again. Research has also linked soda consumption with low bone density. Experts recommend replacing sugary drinks with water or nutrient-rich milk.
Calcium is one of the most important minerals for healthy bones, but your body needs vitamin D to properly absorb calcium. While you can get about 30% of the daily recommendation of vitamin D in one glass of milk, your body can make vitamin D too. 5-30 minutes in the sun a few times a week can give your body the vitamin D it needs.
Be sure to apply sunscreen before going out in the sun; it won’t block all vitamin D-containing UVB rays. If you live in a state that doesn’t get much sun, consider talking to your healthcare provider about a vitamin D supplement.
Exercise is one of the most essential tips for keeping bones healthy. When your body is active, your muscles and bones work together to increase strength, even in old age. This growth is especially true for weight-bearing activities like bodyweight fitness, traditional weightlifting, and high-impact cardio.
Studies have shown that smokers generally have lower bone mass and a higher risk of fractures than non-smokers. Additionally, women who smoke tend to hit menopause earlier than woman who don’t smoke, which compounds the risk of osteoporosis.
The longer you smoke, the higher your risk becomes, so quit smoking sooner than later.
Besides the well-known bone health superstars calcium and vitamin D, these minerals and macronutrients work to keep your bones healthy:
The best way to get the nutrients above? Load your plate with the rainbow! Green leafy vegetables, orange-hued roots, and blue fruits alongside lean proteins, nuts, and whole grains contain the full package of bone-building nutrients.
Our last tip for keeping bones healthy is a simple and delicious one: drink milk!
We all know that milk contains calcium and vitamin D which are crucial for bone health. However, most don’t realize that bones need phosphorous and protein too, which can be found in milk. In other words, milk is a one-two-three-four punch for healthy bones.
Milk is the most readily available source of calcium and vitamin D in the American diet.
While other foods like spinach, almonds, and mushrooms contain bone health nutrients, most of us don’t eat enough of them to meet the daily recommendation. Children may outright reject these foods, which makes milk the best source of calcium and vitamin D for them.
If you’re one of the many who enjoys milk, a2 Milk® is easier on digestion and may help some avoid discomfort.
Follow these tips for keeping bones healthy and see the benefits at any age!