Tips For a Bone-Healthy Holiday Season

Posted on November 29th, 2021 by Orthopaedic Specialty Group

There’s so much to celebrate and enjoy during the holiday season! As you eat, shop, and gather, make sure to give thanks to your body by doing your part to keep your bones strong, happy, and healthy throughout the holidays with these helpful tips:

Eat More Bone-Friendly Foods

As you celebrate the holidays with bountiful meals, be sure to fill your plate with foods that help strengthen your bones. Some celebratory foods to load up on include: 

  • Organic turkey, beef, and salmon – Our bones are 50% protein, making lean protein an important part of your meals. 
  • Seasonal salads and vegetables – Salads with healthy greens like kale and cabbage are in season and loaded with vitamins. Also, consider adding more yams, cauliflower, and green beans to your table. 
  • Stuffing – Change up your recipe by adding quinoa which contains all nine of the essential amino acids. 
  • Homemade cranberry sauce – If you’re looking for something sweet and tart, make your own cranberry sauce, which will be loaded with anti-inflammatory properties and less sugar than pre-made versions. 

Watch What You Drink

Start your mornings with a delicious cup of orange juice fortified with lots of calcium which helps maintain strong bones. Throughout the day, try and stick with water instead of soda, coffee, and other drinks. Water helps you stay hydrated and refreshed, while sodas and other sugary or caffeinated beverages can lead to calcium excretion and, over time, thinner bones.  

Don’t Skip On Exercise

There are plenty of excuses to take a few days off from physical activity during the holiday season. However, it’s important to continue with a regular exercise routine to keep your bones strong and healthy. Consider going for walks with family and friends as you catch up, shedding calories by walking through shopping malls for your holiday gift-buying, or playing a group sport with your loved ones to stay active. 

Limit Your Tobacco and Alcohol Use

Tobacco contributes to weaker and less dense bones, so if you’re a smoker, now is the time to quit. With plenty to celebrate and a new year on the horizon, make a strong effort to get your tobacco use under control. As well, holiday celebrations often involve drinking wine and other alcoholic drinks, so be mindful of limiting your daily consumption to one drink, as heavy alcohol use can increase your risk of developing osteoporosis.  

For exceptional orthopaedic care, contact Orthopaedic Specialty Group!

It’s crucial to seek expert medical treatment if you struggle with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty Group a call at (203) 337-2600, and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.