As we get older, our bodies begin to produce less collagen. Unfortunately, this makes it easier for the bones to get injured from a small fall or sprain. Studies have found that a lack of collagen in the body has been linked to lower bone mass and bone density. For this reason, it is crucial to make the necessary dietary and lifestyle changes to help support bone health. Here are a few tips on how to improve your overall bone health:
Static and Dynamic Stretches
Research has found that stretching is a great way to improve bone health. This exercise has no age restriction, so it is perfect for anyone to try. Stretching over time helps improve the body’s flexibility and range of motion. Ultimately, this helps build bone mass, which reduces the chance of injuries after a fall. Static stretches are a great way to warm-up or cool-down the body before or after exercise or just to stretch out the muscles. These stretches are typically low-intensity and are a great way to minimize stiffness within the joints. A few great examples of static stretches include cobra pose, biceps, hamstring, and shoulder stretches.
On the other hand, dynamic stretches involve more movements. Dynamic stretches are described as active movements that help increase body temperature and stretch the muscles. Like static stretches, dynamic stretches help improve flexibility and range of motion. Additionally, these stretches help reduce joint stiffness and also help build bone mass over time. A few examples of dynamic stretches include squats, lunges, high knees, and carioca.
Upgrade Your Diet
Diet is crucial when it comes to bone health. Increasing your vegetable intake will help enhance your overall bone health. The body needs vitamin C to help encourage healthy bones, and vegetables are one of the main sources of vitamin C. Increasing your vitamin C intake helps protect the bones and minimizes the loss of bone density over time.
Additionally, making sure you consume enough protein in your diet is an essential part of bone health. Studies suggest that low protein has been linked to lower bone densities. Incorporating high protein diets into your life will help maximize calcium absorption, which helps maintain strong, healthy bones.
Lastly, eating foods that contain vitamin D such as cheese, fish, and egg yolks are also important to maintain good bone health. Vitamin D helps the body absorb calcium, which prevents low bone density. When a person suffers from vitamin D deficiency, this makes it easier for them to lose bone mass with age, which makes the joints brittle and fragile. Altogether, adding vitamin D to your diet is a great way to preserve and protect the bones.