6 habits to help maintain healthy bones

Maintaining a healthy weight, diet, and lifestyle can help promote bone health.

Melody Hrubes, a doctor of sports medicine at the Rothman Orthopedic Institute, USA, says the 30s, 40s and 50s are an opportunity for people to correct bad habits that affect bone health. Changes at this time also help prevent the risk of reduced mobility, surgery related to bones and joints in old age.

Here are some good habits to help protect the joint system.

Enhance bone health

The human body is supported by 206 bones, in which, the skeleton bears the most load. Especially in women, bone density, which is lower than men, has to go through menopause, so bone health needs more attention.

Maintaining a diet rich in calcium and vitamin D is one of the best ways to strengthen bones because these are two nutrients needed to strengthen bone tissue. In addition, exercise activities such as walking, jogging or strength training should also be maintained because they can help affect the skeletal system, stimulating them to produce new cells.

Maintain a healthy weight

In addition to eating well, maintaining a healthy weight can help support bone health. Low body weight is a major contributor to reduced bone density and bone loss. Obesity can reduce bone quality and increase the risk of fractures due to the stress of body weight. Maintaining a healthy weight rather than losing weight can help preserve bone density.

Maintaining a healthy normal weight is a good way to protect bone health. Photo: iStock

Avoid getting hurt

Exercise is important for health, but it can also cause injuries, which are a major cause of bone damage. Dr. Hrubes shares that physical activity injuries come from doing too much or exercising in the wrong way. It is also one of the top reasons people under 50 need orthopedic surgery.

To prevent injury , listen to your body after every workout. Mild pain should go away within two weeks, but if you feel numbness, tingling, or difficulty walking, see your doctor. Also, for the best results, consult and follow the instructions of a professional or professional trainer.

Eat a lot of vegetables

Vegetables are great for bones and are one of the best sources of vitamin C, which stimulates the production of bone-building cells. Additionally, some research suggests that vitamin C's antioxidant effects may help protect bone cells from damage.

Vegetables also play a role in increasing bone density, helping to prevent osteoporosis (low bone mass) and osteoporosis (brittle bones). Vegetables that should be added are broccoli, cabbage, parsley or vegetables that contain antioxidants.

Strengthen endurance exercises

Intensifying some exercise can help strengthen and maintain strong bones. These include weight-bearing or high-impact exercises, which help promote new bone formation. Strength training is not only beneficial for muscle gain but also helps combat bone loss in young and older women, including those with osteoporosis, osteoporosis or breast cancer.

Strengthen pelvic floor muscles

Back pain is one of the most common and frustrating musculoskeletal problems. There are many causes of back pain including herniated discs, pinched nerves, poor posture, and even weak glutes. But another cause that is often overlooked is an imbalance in the pelvic floor, the group of muscles and connective tissue that extend from the pubic bone to the tailbone.

When the pelvic floor muscles become too tense or weak, they put pressure on the back, Dr. Hrubes explains. This discomfort is often accompanied by other symptoms, such as painful sex, difficulty urinating, and urinary incontinence.