5 Practical Ways to Boost Your Bone Health

You might not think much about bone health, but as you age, it becomes even more important. About 10 million Americans have osteoporosis, but that’s just one condition that affects your bones. Many other conditions, including type 1 diabetes and celiac disease, can also affect your bones.

The good news is that there are several practical ways to boost your bone health. Here are five easy ways to boost your bone health, courtesy of our board-certified orthopedic surgeons here at Orthopedic Specialists of Oakland County in Bloomfield Hills and Clarkston, Michigan.

1. Add more calcium-rich foods to your diet

Your bones store calcium, and your body constantly uses and replenishes it. Most adults need 1000 mg of calcium each day, although some people, including menopausal women, may need more.

While dairy products are the most discussed source of calcium, they’re far from the only option. Dairy-free foods can be a great source of calcium! In fact, one cup of chopped collard greens contains 268 mg of calcium.

Other sources of calcium include: 

• Leafy green vegetables like kale and broccoli
• Almonds 
• Fortified plant-based milks
• Beans
• Fish with edible bones, such as sardines and salmon

Believe it or not, seeds are also a top calcium-rich food. One tablespoon of poppy seeds supplies 10% of your daily recommended intake of calcium! Sprinkle seeds on top of salads, oatmeals, or in smoothies for an extra calcium boost.

2. Spend time outside each day

Your body needs vitamin D to properly absorb calcium, and one of the best ways to get vitamin D is by spending time outside in the sunshine.  

Midday sun, in particular, can help you reach your vitamin D goals. That’s because your body is simply more efficient at making vitamin D when the sun’s at its peak at noon, which means you can spend less time in the sun to get the maximum levels of vitamin D. 

Practice safe sun exposure and avoid prolonged exposure during peak time between 10 am and 4 pm. 

Not too many foods contain vitamin D, but you can find vitamin D in fortified foods (like whole milk)  as well as supplements. 

3. Try weight-bearing exercise

You already know that exercise is good for you, but be sure to add weight-bearing exercise into your routine. Weight-bearing exercises — any activity that makes you work against gravity — stimulate healthy bone formation and help you maintain bone density. 

Add more weight-bearing exercises into your weekly workout plan. Good examples include:

• Walking, jogging, or running
• Hiking
• Dancing
• Aerobics classes
• Climbing stairs

If you also have arthritis, avoid high-impact activities. For example, you may want to try walking instead of jogging. 

Not sure which exercise is best for you? Our team can provide guidance based on your unique needs, health goals, and underlying conditions.

4. Eat more whole foods 

Calcium and vitamin D aren’t the only nutrients that are good for your bones. You also need protein, phosphorus, vitamin K, and magnesium.

You can get this macro- and micronutrients through a whole foods-based diet. Whole foods simply refer to real, unprocessed foods. 

Challenge yourself to swap out refined, processed foods for more whole foods. Instead of snacking on potato chips, try lettuce wraps filled with lean grilled chicken, hummus, red onion, and olives — a quick snack that will deliver protein, phosphorus, vitamin K, and magnesium.

5. Eliminate smoking and alcohol

Excessive alcohol consumption and smoking can weaken your bones. Alcohol interferes with the balance of calcium, and smoking reduces the blood supply to your bones. The nicotine in cigarettes also slows down the cells that make new bone (osteoblasts), which means you’ll make fewer bone cells over time.

If you smoke, consider smoking cessation. The State of Michigan provides many resources for smoking cessation.

Bonus tip: Ask for help!

If you’re concerned about bone health, don’t hesitate to reach out for help. As orthopedic specialists, bone health is our specialty! 

Physical therapy, for example, can also help you manage osteoporosis, help you regain strength and mobility after a bone-related injury, or help you prevent fractures if you’re at risk.

To learn more about what you can do to support your bone health, give us a call at 248-335-2977. Or, simply book an appointment online to find out if physical therapy is right for you.