Osteoporosis Prevention: Early Steps to Protect Your Bones
The daily decisions we make have a lasting impact on our skeletal systems. Surprisingly, even as early as our 20s and 30s, consciously choosing a bone-healthy diet, regularly exercising, and adopting clean lifestyle habits can dramatically reduce our risks of developing osteopenia, osteoporosis, and other related musculoskeletal diseases later in life.
Since osteoporosis is a “silent” disease that gradually develops as bone mineral density and mass decrease with age, many individuals do not discover their condition until a debilitating break or injury occurs. Instead of reacting to the problem after your bones have become brittle and frail, consider these proactive lifestyle changes and try a free osteoporosis treatment in Mount Laurel, NJ to fortify the integrity of your skeletal system for life.
Enrich Your Diet With Bone-Healthy Nutrition
Fortunately, there is a spectrum of delicious foods that can help you improve your musculoskeletal wellness! To support all aspects of balanced bone health, be sure to incorporate a generous variety of these healthful options; this will power your body with a wider range of nutrients and help you avoid problematic vitamin or mineral deficiencies.
In addition to choosing calcium and vitamin-D-rich foods that are well-known for contributing to bone health, it’s equally important that we consider foods that maintain the entire anatomical system; caring for our muscles, joints, nervous system, and cardiovascular tissues directly supports and supplies bones with the stability and nutrients they need.
Here’s a variety of tasty, nutrient-rich, and bone-friendly options to enjoy:
Leafy green vegetables like kale, spinach, and broccoli offer a clean source of essentials like magnesium, vitamin K, and calcium
Nuts, seeds, beans, and legumes like almonds, walnuts, lentils, and black beans infuse your body with healthy proteins, calcium, phosphorus, and other key minerals
Dairy products and fortified alternatives like yogurt, milk, and cheese are among the best sources of calcium, magnesium, and vitamin D
Healthy fat sources like olive oil, avocado, and fatty fish like salmon or mackerel
Whole grains and oats are filled with magnesium, phosphorus, and fiber
Lean proteins like chicken, turkey, eggs, and tofu support the muscles, nerves, and connective tissues around bones
Berries, citrus fruits, and dark chocolate for a delicious boost of antioxidants, magnesium, and vitamin C, all of which play a role in long-term bone health
Other colorful fruits and vegetables like bell peppers, sweet potatoes, and apples to promote balanced wellness
Skip the Smokes & Reduce Your Alcohol Consumption
Unhealthy lifestyle habits like smoking, alcohol abuse, and illicit drug use can damage everything from your cardiovascular system to the performance of vital organs such as your kidneys and liver. While quitting smoking or reducing alcohol consumption may be hard to do, if you are able to eliminate these dangerous habits from your daily life, you are taking a major step towards a healthier skeletal system.
Increase Your Daily Activity Levels & Train With an Expert
Regular exercise is proven to promote bone health in a myriad of ways. By strengthening the heart and lungs, your bones receive an adequate supply of nutrients and oxygen. By exercising regularly, we improve the stability and performance of surrounding tissues like our muscles, nerves, and joints.
Much like our bodies create new muscle tissue in response to weight lifting, the osteoblasts in our bones are activated to create new bone tissue when exposed to enough force. Unfortunately, healthy habits like walking, swimming, and your average gym training sessions do not generate enough force to cause this bone-building reaction.
To achieve this level of generative impact force without causing pain, fatigue, or injury, our targeted bone-strengthening and osteoporosis prevention in Philadelphia stimulates your body to create new bone tissue through a process called osteogenic loading. With a tailored wellness plan that’s calibrated to your body composition and specific bone health goals, we can objectively help you improve bone density in only one 10-minute session per week.
