Although an injury can happen at any time, it is easier to treat when you have a strong foundation already set.
Therefore, rather than waiting until an injury occurs, you want to make sure you start taking steps now to build stronger bones.
Get the Facts on Bone Health
Did you know that once you hit 30 years of age that you have achieved peak bone mass? Therefore, it is extremely important to start early when it comes to taking care of your bone health.
Fortunately, there are a number of steps to promote good bone health:
Watch What You Eat
While you already know that eating a balanced diet can help you to maintain a healthy weight and lower your risk of heart disease and diabetes, eating certain foods can also help you build stronger bones.
For instance, vegetables and fruit are great sources of vitamin C, which is important in the production of bone-forming cells. In addition, a high intake of green and yellow vegetables can help increase bone density, which is extremely important when trying to prevent osteoporosis later in life.
You'll also want to get plenty of calcium and vitamin D, which are both essential in the formation and maintenance of bones.
Also, getting enough protein can help to build healthy bones, as protein can help to preserve bone mass, especially when a person is working to lose weight.
Add in Weight-Bearing Exercises
When you think of exercise, you may think only of cardiovascular exercise, the type that gets your heart pumping. And while yes, you do need plenty of cardio, you should also be incorporating weight-bearing or strength training exercises into your routine, too.
When aiming for the 30 minutes of exercise experts recommend most Americans get each day, add in some activities that force you to work against gravity, which can include everything from climbing stairs and dancing to weight lifting. These activities help promote bone health.
Maintain a Healthy Weight
Although exercise and diet can certainly help you to build strong bones, it can also help you to maintain a healthy weight, which is equally as important when protecting your bones.
When you gain weight, you are putting more pressure on your bones and joints, which can increase your risk of fractures. On the other hand, being underweight can also increase your risk of osteoporosis. Therefore, it is important to maintain a healthy weight in order to really protect your bone health.
Dealing with a bone-related injury? Be sure to have your injury evaluated by a knowledgeable orthopedist at Parkridge Bone & Joint so further injury doesn't take place!