Lifestyle Choices and Bone Health: What You Need to Know

A strong foundation of musculoskeletal stability and longevity goes beyond the genetics we inherit. Did you know that diet, sleep, exercise, environment, and many other factors can positively or negatively influence the health of our bones? 

On the road to stronger bones in Philadelphia, empowering you to make better decisions for your skeletal system is integral to our support at OsteoStrong. Hand-in-hand with our proven bone strengthening program, education and practical lifestyle guidance makes it possible to transform risks like osteopenia and osteoporosis into functional, strong, and capable musculoskeletal systems for life. 

If you are searching for a better way to enrich your musculoskeletal well-being, browse these helpful tips and take proactive action for your bone health today! 

Improve Your Diet & Enrich Your Bones

Without a restrictive diet plan, it’s easy to infuse bone-healthy nutrients into your daily routine. In addition to incorporating necessary key nutrients such as calcium, vitamin D, phosphorus, and magnesium, taking care to minimize foods that negatively affect bone health is equally important. For example, caffeine limits calcium absorption and increases calcium excretion. While a coffee or two isn’t usually an issue, excessive consumption over a lifetime can negatively impact bone health if calcium excretion exceeds intake.

To boost your nutritional baseline and calcium stores, follow these tips to change your diet for the better: 

• Choose foods like fortified yogurt, milks, cheeses, nuts, seeds, fatty fish, and leafy greens that contain high amounts of calcium, vitamin D, and other key bone-health nutrients. 

• Consider adding a supplement into your routine if your diet lacks diversity; look for a supplement that has a mix of nutrients such as calcium, vitamin D, magnesium, iron, boron, vitamin A, and B vitamins.

• Avoid excessive caffeine consumption or increase your intake of the nutrients if you frequently have multiple cups of coffee or tea throughout the day. 

Benefit All Aspects of Your Life With Intentional Lifestyle Adjustments

The day-to-day decisions we make have a huge impact on our long-term bone density and resilience. Did you know that smoking, drinking, and other unhealthy habits contribute to bone loss and other related musculoskeletal concerns? Since these negative habits cause problems with our nutrient absorption, blood flow, tissue oxygenation, and bone mineralization processes, any action to reduce or avoid harmful lifestyle choices is a step in the right direction. 

While it may not be easy to break long-term habits, it is definitely worth the effort in long-term bone defense. Smoking cessation and reducing alcohol consumption is directly linked to osteoporosis prevention in Cherry Hill, NJ and promotes many other beneficial health outcomes. 

If you have tried to quit or reduce consumption time-and-time again, you’re not alone. Overcoming these strong influences requires serious dedication and a solid plan of action. Our recommendation? Check our helpful books like the “Power of Habit” by Charles Duhigg

and discover actionable strategies to replace unwanted lifestyle habits with better alternatives. 

Get Outside & Move More

Taking steps to better your bone health begins with steps outside and plenty of sunshine to promote the production of vitamin D. The more you move, the better your blood flows, the better you breathe, and the healthier your bones will be in the long run. 

While any form of exercise is better than none, strengthening bones and enhancing density levels requires a sufficient amount of force. Much like new muscle cell formation is stimulated when we lift heavy weights, our bones respond to excessive forces in a similar fashion. 

Since bones require a lot of force to generate this bone-tissue building response, regular exercise does not suffice. To achieve the amount of force required, our state-of-the-art equipment uses the power of axial-compression force to safely and effectively stimulate bone growth without causing pain. 

To experience the bone building benefits for yourself, contact our bone health experts at OsteoStrong for a free first session today!