5 Ways to Strengthen Your Bones

Posted on June 16th, 2015 by Orthopaedic Specialty Group

Bones are the support system for your body – literally. They allow you to move, keep you standing upright, and protect your internal organs from injury. Strong bones are essential for a long, healthy life, but after age 30 when your bones reach their peak density, your body loses more bone than it is naturally able to produce.

When your bones deplete too much, osteoporosis sets in, causing your body to become weak and fragile. Osteoporosis generally affects those ages 65 and older, but the best way to prevent it is by building a strong foundation in your younger years.

Here are five things you can do to keep your bones strong, dense, and healthy for years to come.


Eat More Calcium

Just about everyone knows that calcium builds strong bones, but many of us still have calcium-deficient diets. Boost your calcium intake by incorporating more dairy into your diet: low-fat milk, yogurt, and cheese are all great sources. Non-dairy options include beans, salmon, orange juice, and oatmeal.


Daily Dose of D

All the calcium in the world won’t do you any good without Vitamin D, which helps your body absorb calcium. Spending 20 minutes per day in the sun can help your body produce its own vitamin D, or you can snack on seafood, cereal, or take a Vitamin D supplement.


Exercise Regularly

It is no secret that staying active helps keep your body healthy in several ways, and your bones are no exception. Weight-bearing exercises such as walking, jogging, and stair-climbing are best for your bones, but resistance training (weightlifting) has also proven to be effective.


Cut Down on Coffee

Coffee does have health benefits, but strong bones are not one of them; too much caffeine hinders the body’s ability to absorb calcium. A morning cup of joe won’t kill you, but try not to consume more than 20 ounces per day.


Don’t Smoke, and Drink in Moderation

Cigarettes can also interfere with your ability to absorb calcium, accelerating the body’s rate of bone loss. Drinking large quantities of alcohol has the same effect, but studies have actually shown that moderate amounts of booze (one drink a day for women, two for men) can actually slow bone loss.


Weak bones can put you at a higher risk for breaks and fractures. If you do suffer from a broken bone, or any other orthopedic injury, help is available from Orthopaedic Specialty Group. As southern Connecticut’s largest orthopedic practice, we have state-of-the-art facilities – including our OrthoFast walk-in clinic – and a team of doctors dedicated to getting you healthy. Visit our website for more information or call (203) 337-2600 to book your appointment.