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Six Ways to Keep Your Bones Strong and Healthy

Osteoporosis, or a decrease in bone mass, doesn’t just occur in older people. Here’s what you need to do now to make your bones as healthy as possible.

6 ways to keep your bones strong, image of person stretching their knee 

The risk of developing weak bones is pretty high, according to WebMD. In fact, one in two women and one in four men will have a fracture due to osteoporosis at some point during their lifetime. Although osteoporosis doesn’t usually set in until your mid-sixties to seventies, what you do several decades before makes a difference in the health of your bones.

Related: 7 Foods Packed with Vitamin C

So, regardless of your age, here are some simple ways you can build healthy bones NOW to avoid the onset of osteoporosis.

 

Consistently do yoga

In 2005, Dr. Loren M. Fishman, a physiatrist at Columbia University, began a decade-long study, according to the New York Times. He was trying to determine the effects of yoga on bone health. For ten years, his participants did 12 yoga poses either daily or every other day, and hold each pose for 30 seconds.

At the end of the decade, all 227 participants who were moderately or completely compliant with the practice had improved bone density.

If you want a seemingly surefire way to improve your bone density and you have six minutes a day to spare, give each of these 12 positions a whirl: tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose.

Jump rope

The exercises that build bones involve a lot of impact, and one of those is jumping rope, according to rheumatology professor Dr. John Tobias. Switch between jump roping and running on a regular basis for a more varied workout.

Eat salmon

A diet rich in calcium and vitamin D is a recipe for healthy bones, according to WebMD. Salmon, along with most other fish, is packed full of vitamin D. You can also find vitamin D in liver, cheese, egg yolks, oatmeal, yogurt, and some fortified foods like orange juice.

Cut back on the coffee and soda

Studies show that there is a possible link between bone density loss and caffeinated beverages such as colas and coffee. Scientists aren’t actually quite sure why this is, but until they figure it out, drink both of these sparingly. One theory: The more coffee and soda you drink, the less likely it is that you’re drinking calcium-rich milk.

Don’t forget your milk (or substitute it with these other calcium-rich foods)

The key is to get plenty of calcium-rich foods. And it’s not just milk that provides calcium—green leafy veggies like broccoli and spinach are good sources. If you don’t drink milk, make sure you are getting a lot of these foods: kale, okra, collards, soybeans, white beans, cheese, or yogurt.

Related: One Thing You Are Forgetting To Do Before Your Workout

Don’t smoke

If you need one more reason to stop this toxic habit, here it is. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, several studies link smoking as one of the risk factors to osteoporosis.

So, sit up straight and start taking care of those bones today. With just a few lifestyle changes, the effects of having strong bones will benefit you for decades to come.

Be sure to check out other healthy living articles.

 

 

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The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

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Amberlee Lovell Peterson
Amberlee is a content manager, freelance writer, and designer. She is currently working on launching her own podcast and loves baby foxes.