3 ways to make bones strong with food and exercise

Our bones play a vital role in every movement we make, but many of us pay little attention to them – until something goes wrong.

But making an active effort to maintain good bone density is important as we age.

“It will prevent diseases like osteoporosis. It will prevent injuries. It will help you stay physically fit so you can maintain your physical shape, improve, lose weight, or if you want to do more physical activity, you can,” said Robert Brace, celebrity trainer and founder of Brace Life Studios, a boutique personal training company. studio in New York City.”Brittle bones, eventually as you get older, can put negative pressure on your lifestyle and what you can do with your body. To avoid pain and injury, you want to have good posture and build your bone strength.”

Fortunately, there are simple things we can do to support the health of our bones and prevent them from deteriorating with age. These lifestyle practices can help keep your bones in top shape.

Practice

Making sure you include exercise in your daily routine is key. These could be low-impact movements such as walking, hiking, jogging or stair climbing, or high-impact movements such as playing tennis, dancing or jogging, Brace said. In addition, he recommended these specific exercises:

  • Marching in place is a weight-bearing move that is “a great exercise for increasing bone density and strengthening the joints around your hips,” Brace said.
  • straight arm shelf (on the floor or against the wall). The “downward pressure through the bones(and) arm and shoulder socket helps stabilize the muscles around the bones,” Brace said.
  • Overhead press “All we do is put your arm over your head and down,” Brace said. “You use your spine and muscle around the joint that connects to the bone. Giving you some flexibility; some full range of motion.” He recommended performing this exercise with a weight that feels manageable to complete 12-15 reps.

Attitude

Good posture is critical to good bone health as it allows bones, tendons and muscles to do their job properly. Poor posture can cause misalignment in the body that can sometimes put undue stress on bones and tendons, leading to injury and even worsening osteoporosis,” Brace said. “It also allows you to grow taller, thinner, more confident.” to appear and move more efficiently. and grace.”

And if you sit all day, it’s important to take regular breaks. “Working at your computer can lead to poor posture and ultimately poor bone health,” Brace says. He says to check in with your body and make sure your lower back is in a natural position and your neck is aligned with the rest of your spine. Make sure “your ear is over your shoulder and over your hip and your feet are evenly on the floor,” he added. “You want your elbows to be perpendicular to the desk… so when you type, there’s no stress on your shoulder or neck.”

eating pattern

What you eat also plays an important role in bone health. Fill your plate with these bone-strengthening nutrients:

  • Calcium. Eat “calcium-rich foods to strengthen your bone strength and help your bones continue to regenerate…and slow the degeneration of your bones. We know that calcium is one of the most important components of your bone,” says Brace.” cheese, yogurt, and milk or dairy are the ones people look for for calcium, you can also get calcium from beans or nuts and vegetables if you’re vegan.” Some other calcium-rich foods include: Chia, sesame and poppy seeds, canned fish like salmon with soft edible bones, tofu and oranges.
  • Vitamin D. “Vitamin D helps us absorb calcium. You want the calcium you eat to be broken down and used effectively by the body,” Brace said. “Egg yolk is a very good source of vitamin D. If you have a sweet tooth, oranges are my personal favorite.” Other Vitamin D -rich foods are: salmon and tuna, mushrooms and tofu.
  • Vitamin K. The mineral “helps increase bone mineral density and has been clinically shown to help people with osteoporosis and reduce fracture rates in older people,” Brace said. “Kale and veggies…all dark healthy veggies, you’re getting that natural vitamin K. It can also be found in meats like chicken and pork chops.” Other vitamin K-rich foods include: green vegetables such as collard greens, collard greens, broccoli, spinach, cabbage and lettuce, avocado, green beans, and kiwi.
  • Protein. This “increases muscle mass and bone health…and helps increase calcium absorption,” Brace said. High-protein foods include: chicken, cottage cheese, lentils, peanut butter, salmon, and lean beef.

Get the most bang for your buck by choosing bone health superfoods: salmon packs in three of the key nutrients and oranges contain two!

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