5 Easy Ways to Improve Bone Health for All Ages

By Shelly Stinson | July 3, 2020

Improper care of your bones can lead to serious and irreversible health issues. Read on to discover the best tips to improve bone health here.

Bone health is a key to longevity and quality of life. To put into perspective just how important it is, did you know men and women with osteoporosis face higher mortality rates, with men who develop the condition at age 50 living just 18.2 years once diagnosed?

For women, the number is higher but still grim with a 26.4-year average life expectancy post-diagnosis. In the following article, we’re going to give you the keys to avoiding osteoporosis and maintaining strong bones altogether. Let’s get started!

1. Get Active

Much has been said about taking the proper vitamins for bone health, and we’ll delve into that more in a moment. However, it’s important to start from a place of fitness. 

Thirty or forty-five minutes of good, solid physical activity each day will put you in a lower-risk group, as will lifting weights. Be careful not to overdo it, though. 

You want to start with a routine that makes you comfortable. Then, you can gradually increase the difficulty from there.

2. Quit Tobacco and Alcohol

You can eat the right foods for bone health all day and still end up with a condition like osteoporosis if you’re unable to keep your tobacco and alcohol consumption in check. These two substances will erode the density of your bones over time, making you more susceptible to cancer and bone fractures.

3. Check Your Medications

You’re following an effective diet for bone health, staying active, and off all the harmful substances. However, you still feel like there’s a problem. What do you do? 

At this point, it’s a good idea to see your doctor and go over some of the medications that you’re taking. Certain ones, like the following, can have adverse effects on bone health: 

• Cortisone
• Prednisolone
• Dexamethasone
• Corticosteroid

Make a note to discuss with your doctor the effects of all your medications on your bones. It may be possible to find alternatives.

4. Consume More Calcium

Taking calcium for bone health has long been the go-to advice. You can find calcium naturally in foods, such as milk and other dairy products, kale, sardines, soy, and almonds.

You also may want to discuss taking Calcium supplements with your doctor. A “healthy” amount of Calcium to take each day is around 1,000 milligrams. 

5. Watch Your Vitamin D

Vitamin D and bone health is the last relationship we’d like to cover before turning you loose to build those strong bones on your own. This particular vitamin is found naturally in eggs, mushrooms, non-sugary cereals, and milk. 

Vitamin D Supplements From Vitabiotics is another option if you’re just not getting enough in your daily diet. The recommended amount is 600 international units each day and up to 800 IUs the further past 70 you get.

Bone Health Is Vital to Quality of Life

The number one thing to remember is that bone health is important to every other component of your body. It supports muscle, helps you indulge in the types of activities that stave off diabetes and heart disease, and protects vital organs.

Put these suggestions to work right away, and you’ll notice the difference in how you feel. For more health tips, check out some of our additional posts.