Fractures are one of the most common types of injuries. Research shows that approximately 1.5 million Americans will sustain a fracture during any given year. Some fractures occur in workplaces, whereas others occur in homes and other residences. The good news is that you can protect yourself from fractures by building stronger bones. Below are several tips on how to build stronger bones naturally.
All forms of exercise are good for your health. Nonetheless, some forms of exercise are better for your bones than others. Resistance training exercise is particularly beneficial because of its ability to increase bone density. As the name suggests, it involves physical activities that expose your body to weights or resistance. By performing resistance training exercises, your body will respond by building stronger bones.
Steer Clear of Low-Calorie Diets
You should avoid low-calorie diets if you're trying to build stronger bones. Calories are vital to your health. They are essentially energy, which your body needs to repair and rebuild bone minerals. The key thing to remember is that you should choose calories from nutritious sources. Artificial sugar, while loaded in calories, is devoid of nutritional value. You can still consume an occasional sweet treat, but focus on obtaining calories from nutritional sources like fruits and vegetables.
Increase Protein Intake
Don't underestimate the importance of protein in your diet. It's estimated that protein accounts for roughly one-third of the average person's bone mass. If you have a protein deficiency, meaning you don't consume enough protein, your bones will inevitably become weaker and more susceptible to fractures.
Common sources of protein include the following:
Increase Calcium Intake
In addition to protein, consuming more calcium in your diet can lead to stronger bones. About 99% of all the calcium in your body is stored in your bones. Our bodies use calcium to increase bone density. Like with a protein deficiency, though, a calcium deficiency can place you at a greater risk for fractures. Your bones may lack the density needed to protect against fractures, resulting in injury.
Beware of Medications
Certain types of medications can have an adverse effect on your bone density. If you are currently taking any prescription medications, talk to your doctor about their potential side effects. If a medication is known to cause a loss of bone density, you may want to ask your doctor for an alternative medication.