Your bones are more active than you may imagine, obviously as you grow they do too, they support your growth, they take all the stress that you can throw at them. From walking around, exercising or playing sport, lifting heavy items your bones adapt and change to deal with the challenges that they and you need to face. One strange but true fact is there is actually a National Healthy Bones Week; it takes place the first week of August. The fact that this bones week exists can reassure you that if taking care of your bones is important to you and also to the country too!
Eat well to support your body and bone health
Make sure you eat a minimum of 3 servings of dairy products every day, avoid:
- Excess alcohol
- Caffeine products
- High sugar soft drinks
These can prevent calcium being formed to strengthen your bones.
Practice weight bearing exercises
Standing, walking and anything that keeps you on your feet is great for strengthening your bones as these use gravity to help them to keep strong. You don’t have to be a super athlete to help them, tick this list to confirm you are on the right track:
- Play tennis
- Play golf
- Do the housework,” What!” yes
Practice regular resistance exercise
You don’t have to go to the gym to do a work out but it could help, if you don’t have time or can’t afford a gym subscription you can still practice simple exercises like lifting a pile of books or a chair to strengthen your bones.
Make sure you are taking calcium and magnesium in your diet
Make sure you know the right amount of magnesium and calcium you need in your diet to ensure that you have enough to ensure that you have enough to support your bones and muscles.
Take your supplements at night
Taking your calcium supplements at night will ensure that they do the maximum to help you bones, even taking a glass of milk before you go to bed will be the best way to get your body to absorb calcium.
Take in the sun
Getting enough direct sunshine could seem a strange piece of advice but it is true. Sunshine provides direct vitamin D and makes sure that you get enough to strengthen your bones and will supplement the foods and vitamins that you take to ensure that you remain up to quota.