Some people are born with stronger bones than others. But, it is also possible for people with weak bones to increase their bone health over time. Also, our bones tend to become weaker as we age. Therefore, it is important to start taking care of them on time so we don’t end up with knee and back pain in our 40s.

Let’s look at some of the ways you can improve your bone health.

1.     Stop Smoking

Smoking is harmful to bone density. It reduces the blood pressure supply to the bones and slows down the production of bone producing cells. Other than this, it also kills the body’s capacity to absorb calcium, leading to weaker bones. In fact, smoking is estimated to increase the risk of fracture by 8% in women and 11% in men. Therefore, stopping smoking is one of the best decisions you can take, not only for your bones but your overall health.

2.     Reduce Your Alcohol Intake

Consuming alcohol frequently increases the risk of osteoporosis over the years. Osteoporosis is a bone disease that causes bone mass and bone mineral density to decrease. This can result in an increase in the risk of bone injury and fractures. Therefore, you should try and consume alcohol as little as possible.

3.     Don’t Skip Exercise

Your bones are just like your muscles. Exercise helps your bones get stronger and denser just like your muscles. According to chiropractic care specialists, it is very important that you exercise regularly to keep your bones and your overall body in good shape. Weight-bearing is one of the best exercises for maintaining strong bones. If you can’t dedicate time to the gym due to your busy schedule, you can just go for a jog or run daily.

4.     Take Care of Your Diet

There is a specific set of nutrients required to keep your bones healthy. These include vitamin D, calcium and magnesium. Try to include foods in your diet that are rich in these vitamins. Some of the foods that are rich in these vitamins include spinach, soybeans, seafood, and dairy foods. You can also opt for supplements to increase the vitamin intake (make sure to consult your doctor beforehand.

5.     Don’t Neglect Symptoms

One of the biggest mistakes people make is not taking symptoms of bone health decline seriously. They often discard the pain as a minor issue that would get fixed by itself. However, you are only causing these symptoms to elevate by ignoring them. To be on the safe side, make sure to consult a chiropractor if you believe there’s something wrong with your bone health. Remember, taking care of your health today promises a better and healthier tomorrow!

6.     Maintain a Moderate Weight

A moderate weight is very important for bone density. People who are underweight are more likely to develop bone diseases over time. Whereas, weighing more than your BMI can actually put stress on your bones. Therefore, you must monitor your weight and exercise regularly to ensure you don’t fall above or below your healthy weight range.