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Tips for managing your bone health

Managing bone health

Bones are essential for movement and to protect organs, such as the brain and the heart, from injury. They also store minerals that our body uses when needed. Eating right, taking nutritional supplements, and exercise can help you have healthy bones. Here’s more about managing your bone health.

Get the right nutrition for bone health management

A high vitamin C diet helps with bone health because it helps produce bone-forming cells. Vitamin C is also an antioxidant that protects bone cells from damage. Grapefruit, kiwi, oranges, bell peppers, broccoli, cabbage, cauliflower, brussels sprouts, tomatoes, strawberries, and white potatoes are foods that have a significant amount of vitamin C.

Calcium, magnesium, zinc, and phosphorus are minerals that build bones. Nuts, seeds, cruciferous vegetables (broccoli, cauliflower, cabbage, and brussels sprouts), ancient grains (quinoa, millet, amaranth, and sorghum), and beans have a high amount of minerals in them that will help you get the nutrition needed to keep your bones strong.

Vitamins D, K, and A are important for bone metabolism. One way to get vitamin D is from the sun. Midday sun can help you get vitamin D faster than the other times of the day. You can be outside during your lunchtime on a sunny day and get plenty of vitamin D within only 10 minutes.

You can also get vitamin D from foods such as mushrooms, fortified plant-based milk, dairy milk, and cheese. Vitamin K is in broccoli, turnip greens, cauliflower, spinach, cauliflower, cabbage, broccoli, soybean oil, canola oil, and olive oil.

Beta-carotene comes from plants, and the body makes vitamin A with it. Foods include winter squash, dark green leafy vegetables, carrots, pumpkin, and apricots.

Vitamin A is also in dairy milk and cheeses. Healthy protein is important for bone health.

Fifty percent of bone is made with protein. You can get healthy protein from plant-based foods, such as tofu, tempeh, soy milk, dairy milk and cheeses, and quinoa.

Supplements for managing bone health

Nutritional supplements could help you be certain you are getting enough nutrition to help your bones stay healthy or improve your health. A multivitamin may be the best way to get most of the necessary vitamins and minerals.

You need to be certain you are getting enough minerals, however, by checking the label. That’s because you usually need more of calcium and magnesium.

You may need to take additional supplements, such as a calcium supplement and a magnesium complex. Most people get more calcium than magnesium in their diets and may need to take a supplement of this less often or not take it.

Strength training and weight-bearing exercises

Exercising can help you have healthy bones. Weight-bearing exercises, also known as high-impact exercises, help form new bones. This type of exercise includes jogging, jumping rope, elliptical training machines, stair-step machines.

Have a time when you exercise at least a few days a week. Doing these exercises regularly will help you be healthy, stay fit, and have a stronger musculoskeletal system, including your bones and tendons, ligaments, and muscles.

Always check with your doctor before starting new exercises or changing your diet. This article does not replace medical advice.

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