One of the biggest challenges in improving bone health is that people typically focus on it too late. They only start worrying about their bones once they feel pain or start breaking their bones.
The earlier you start learning how to improve bone health, the better. However, it’s never too late to start. We know now that bone health is a priority. It affects your quality of living now and in the future. You’ll move better and with more confidence, and you will also lower your chances of injury.
There are many ways to improve bone health you can start doing now, like lifting weights, eating the right food, and maintaining an overall high level of activity. Unfortunately, bones become weaker when we don’t use them. However, the body responds well and quickly when you start doing the right things for your bones.
If you’re trying to get healthier bones, here are some things you can start doing today to see positive results.
Start Doing Some Resistance Training
Lifting weights or engaging in some resistance training is perhaps the best thing you can do for better bone health. And, no, you don’t need to become a bodybuilder for healthier bones. Instead, it’s all about consistency; the sooner you start, the healthier your bones will be.
More research is coming out that highlights the benefits of doing basic weight lifting relative to bone health. When you lift heavy things, you’re telling your body that it’s not yet time to quit. Your bones, in response, stay more robust even as you age.
The gym is often intimidating, especially for people who don’t exercise regularly. Thankfully, there are a lot of resources to help get you started. You can watch some videos online to learn basic weightlifting routines for your age and activity level. Many gyms also offer instructional courses for newcomers.
One of the most important things with beginning weightlifting is to not attempt anything that’s too heavy or otherwise dangerous. Instead, start slowly and increase your weight as you build gym confidence.
Walk More
Increasing your steps throughout the day is another fantastic thing you can do for improved bone health. Unfortunately, many of us don’t have to walk much. Instead, we get in the car and sit at a desk all day.
This type of lifestyle isn’t ideal for your bone strength. However, you need to get moving if you want to reverse years of lost bone strength and mass. Thankfully, it doesn’t take much. Inserting walks into your daily routine will do wonders for your bone health.
Start taking conference calls as you walk outside. Consider buying a walking treadmill for your home office. Ask a friend to go on a walk with you instead of meeting them for drinks at the bar. The more your move, the better your bones will be.
Losing Extra Weight Is Great for Bones
It makes sense that losing weight is great for bone health. However, when you’re overweight, you’re putting unnecessary stress on your bones. When that’s the case for several years, it will have a severely negative impact on your bone health now and later in life.
Losing weight and maintaining a healthy body mass index number is one of the best things you can do for your bones.
Now, weight loss is often very challenging, and it requires undoing years of unhealthy living and bad habits. So, start from wherever you are, and make incremental progress. Any moves in a positive direction will be terrific for your bones and improve your overall health.
Eat More Bone Healthy Foods
We’ve known for decades that calcium is good for bones, so do what you can to get more calcium into your diet starting today. Eating more bone-healthy foods that are high in calcium will boost bone health and slow bone mass decline as you age. Increase how much spinach, milk, nuts, and eat other foods that are high in calcium.
You can also buy calcium supplements online that are relatively affordable. There are also tons of protein shakes, health drinks, and other supplements that are high in calcium and other key minerals necessary for better bones. If you have the resources, test your calcium levels to know how much you need for healthier bones.
Peptides & Bone Health
As discussed, carrying too much weight is bad for bone health. Thankfully, there are promising options that facilitate weight loss and increase bone density. MK-677 is a peptide that shows promising results relative to bone health.
In animal models, MK-677 showed a nearly 30% increase in serum osteocalcin, which increased bone deposition. In addition, the results demonstrated better bone density and function. MK-677 also improved bone remodeling, which is beneficial after injury because it makes bones more resistant to fractures, especially when paired with some form of resistance training.