Welcome to a brand new year! Whether or not you’re in the habit of making resolutions, the New Year is a great time to take stock of your health and wellbeing. Resolving to have better bones and taking good care of them will literally stand you in good stead as a steadier, sturdier framework will give you a strong foundation. We hope these five tips for healthier bones will be a timely reminder for you.
Feed your bones correctly
Nourish your bones with the right nutrients. Calcium and vitamin D are superheroes for bone health so include dairy products, leafy greens, nuts and fish into your diet. It can be hard to get enough vitamin D – especially in the winter months – so it’s worth taking a dietary supplement. When it comes to calcium, your diet may supply all that you need – check with your GP before taking supplements as it’s not good to have too much calcium in your system.
Move it or lose it
Exercise is not just for your weight management – it’s a boon for your bones, too. Engage in weight-bearing exercises like walking, jogging or dancing to enhance bone density. Strength training with resistance exercises also helps build and maintain strong bones. Aim for at least 30 minutes of exercise five days week and make it a fun part of your routine.
Believe it or not, a good night’s sleep contributes to bone health. During sleep, your body repairs and regenerates bone tissue. Ensure you have seven to eight hours of quality sleep each night. Establish a bedtime routine, create a comfortable sleep environment and remember to keep away from TV, computer and phone screens for at least an hour before turning out the light.
Kick bad habits
Cutting out smoking and cutting back alcohol intake are two New Year’s resolutions really worth keeping and your bones will thank you for doing so. Smoking and excessive alcohol consumption can weaken your bones by leaching nutrients from them. These two habits compromise your health in other ways – especially in respect of your lungs and respiratory system, your circulation and heart function and your weight.
Bone up on YOUR bones
Knowledge is power and when it comes to bone health, it’s essential to know your risk factors. For example, your age and stage of life, family history and certain medical conditions can increase your risk of osteoporosis. You can’t see or feel the onset of osteoporosis or the earlier stage of low bone mineral density called osteopenia. The only way you’ll know for sure is by having a bone density test. Be especially vigilant if you’re over 50 or have specific risk factors such as an early menopause, very low weight, mother or sisters with osteoporosis or if you have had medication to treat cancer. Don’t be afraid to find out about your bones: early detection allows for proactive measures to maintain and improve bone density.
Daily bone boost
However healthy you are, as you age, your collagen production decreases and this will affect the strength and integrity of your bones. Offset this risk by incorporating collagen peptides into your daily diet to top up this vital component of your bone structure. You can trust bonebalance™ as its ingredient FORTIBONE® has been well researched and found to be effective in helping to build new bone tissue. Popular ways to take in include dissolving it in a cup of tea or mixing into a smoothie. It’s that easy to make this a new morning habit.
Wishing you a year filled with positivity, strength and resilient bones!