Strengthening Weak Bones: Dos and Don'ts

People with weak bones are at the high risk of developing bone disease like osteoporosis, which can easily lead to bone fracture and some serious health issues. Caucasian and Asian women over 65 and men over 70 are at the highest risk, but everyone should take care of their bone health.

Healthy and strong bones are built from the earliest age, and the safest bet for building strong bones is a combination of proper nutrition, regular exercise and enough sunshine. As we get older, our bones get weaker and we need to start thinking about ways to strengthen them before we are in trouble. Here are some general guidelines on what you should and shouldn’t do.

This is a guest post by Emma Lawson, a passionate writer and mother who loves to discuss health. We hope that you find it enjoyable and informative.

Exercise

Dos

• Make exercise a priority – This is the single most important thing you can do to strengthen your bones. Our bones get regenerated bit by bit and when they sense we are active, they will soak up extra minerals and our bones will get up to 10% thicker to support us. Regular exercise throughout our lives is the best way to strengthen our bones.
• Focus on your spine and lower body – These bones support our weight so we should exercise them well. Walking, sitting up, pushing a vacuum cleaner or a shopping cart, or other household chores are all good options.
• Do aerobic, weight-bearing exercises and resistance exercises – These types of exercises help build bone density in the spine, but since women tend to be weaker in the upper part of the body, a combination of free weights, weight machine and elastic bands exercises would be highly beneficial. If you have a serious condition like spinal osteoporosis, you should consult with your physician before taking up exercise.

Don’ts

• Don’t overdo it – Very intense or prolonged exercise regimes can actually make your bones thinner and more brittle, plus you are putting yourself at a greater risk of getting injured. Instead of pushing yourself, do moderate exercises like Yoga or Tai Chi. Don’t go over 5 hours of jogging or running a week.
• Avoid risky exercises – If you know your bones are weak, you should avoid activities that require a lot of twisting and put too much pressure on the spine, e.g. tennis, rowing, abdominal exercisers and so on.
• Don’t stay still – Be on the move, as often and as much as you can.

Nutrition

Dos

• Increase your calcium intake – Calcium is essential for bone strength, so increasing the intake of calcium rich foods is a must. It is usually found in dairy, but for people who are lactose intolerant, there are other non-dairy calcium sources. Supplements should also be taken into consideration. Recommended daily intake is 1,200 mg of calcium for people over the age of 50.
• Add Vitamin K, D and potassium – When we take calcium alone, it does not produce much benefit, but if we combine it with these three nutrients, we will get the best out of our calcium absorption. We can get Vitamin D by eating shrimp, sardines, eggs and orange juice, and exposing ourselves to the sun for 10-15 minutes a day. Vitamin K and potassium boost calcium regulation in our body.

Don’ts

• Don’t drink too much coffee – Caffeine interferes with the body’s ability to absorb calcium and drinking more than two cups of coffee a day can lead to bone loss. You don’t have to give it up completely, but do practice moderation.
• Don’t smoke – Just like caffeine, smoking prevents calcium absorption and decreases bone mass.

Keep in mind that prevention is always better that medication, so start taking care of your bones early. Avoid risky sports, improve your balance and flexibility, eat well and eat smart and avoid unhealthy habits like smoking. When you come to think of it, a daily walk on a sunny day with some yoghurt for a snack has you covered!

Author Bio: Emma Lawson is a busy mom to two wonderful boys. She is passionate about writing and her boys are her inspiration. She loves to explore, learn and share about parenting techniques.

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