An injury is one of the best ways to derail your day, week, and the upcoming month. Suddenly, simple tasks such as walking to your car or carrying a bag are much more difficult. You find yourself asking for help with things you used to be able to do with your eyes closed. After all, the most common fracture with adults is a fractured wrist and many of these injuries occur inside the home.
While there are definitely some outside forces that may cause injury, there are always things you can do to build up your bone strength in order to best protect you from injury or harm.
Keep reading below to find out what changes you can make to your lifestyle or what you can add on.
Check Out Your Diet
Of course, one of the first places to start is what you’re putting into your body. You may know that milk is a strong source of calcium and your parents always said that milk will help you build up strong teeth and bones. So, just chug a whole gallon of milk every morning and you’re good to go?
While that’s pretty gross, there are also other minerals you should be looking out for, mainly protein, vitamin D, vitamin C, iron, and potassium.
Protein is pretty easy to find, but vitamin D isn’t found as easily in foods. Sunlight is your best source for vitamin D and many people take supplements during the winter months. Other than that, you can eat salmon, sardines, or egg yolks.
For vitamin C, make sure you’re stocking up on fruits. Consuming potassium helps you retain calcium when you’re going to the bathroom. Eat bananas, potatoes, and nuts.
Cut back on your alcohol intake and try not to eat as much salt. These don’t damage your bones, but they push out more calcium than they should when you go to the bathroom.
Plenty of Exercise
Exercise is vital in keeping your bones strong while making sure you don’t lose a lot of bone mass. It’s one of the easiest additions you can make to your life.
Anything that involves working your body against gravity, like running or a sport like tennis, is perfect for bone health. It will also strengthen your muscles which in turn strengthens your bones
If you have had a fracture before, speak with an orthopedic doctor to see what activities are right for you.
Move Around at Work
Unfortunately for many people, sedentary jobs tend to become more of the norm as we grow older. Many people are stuck behind a desk for hours each day, sitting in the same position.
While sitting for long periods of time isn’t good for any aspect of your health, it’s particularly detrimental to your bones. Neglecting to move around during the day results in a bone mass loss, weakening bones and making it more likely to experience a fracture.
Make sure you’re taking frequent breaks at work, even if it’s just to walk down the hall to get some water or stand around in the break room. Anything to get you on your feet is quite helpful.
Watch Your Weight
Remember how we mentioned exercises that pit you against gravity are good for your bones? That’s because it’s giving them a bit of a workout and no pain, no gain!
But eventually, your body is going to need to rest. But if you have a heavier frame, that means your body isn’t getting any real rest. It’s constantly working against gravity, weakening your bones over time. Your bones may feel like they’re constantly at the gym, even though you may just be walking around outside.
Be on the lookout for ways to improve your overall health and get your weight under control.
Stop Smoking
Even though smoking is, rightfully so, more often associated with lung cancer, smoking can also be a leading cause of osteoporosis. People that smoke are more likely to have bone fractures.
Those most at risk for osteoporosis when it comes to smoking are teens and young adults. If you find yourself a heavy smoker during these ages, it’s best to try and stop early. Not just for your bones, but for your overall health.