Skeletal health is often overlooked during our youth, but when you start feeling the signs of aging, that might be the only time you realize that you should’ve taken care of it. Start while you’re young! Avoid doing the following:
You don’t do weight-bearing exercises
“Weight-bearing exercise is the best choice for bone health and includes: walking, running, lifting weights, kick boxing, and yoga,” says Blanchard. Also, keeping variety can help prevent overuse injuries and will lead to greater strengthening results, as well. “Functional movements such as full-body, powerful movements, specifically weight training are the best for strengthening bones,” adds Denise Thomas, Reebok CrossFit Coach, over email with Bustle. Source: Bustle
Eating too much protein
This is the case of too much of a good thing. Protein is an important nutrient and your body needs around 1g/ kg of body weight per day. (e.g. 70 kg person would need approx 70g protein each day). However, high protein diets are quite popular at the moment and people are often have much more protein than they need. Excess protein intake cause calcium excretion and lead to weaker bones. The key message here is balance! Source: PopSugar
Not going out
Maybe you need to get out more. The body makes vitamin D in sunlight. Just 10-15 minutes several times a week could do it. But don’t overdo it. Too much time in the sun can raise your risk of skin cancer. And there are some other catches, too.
Your age, skin color, the time of year, and where you live can make it harder to make vitamin D. So can sunscreen.
Add fortified cereals, juices, and milks (including almond, soy, rice, or other plant-based milks, as well as low-fat dairy) to your diet. And ask your doctor if you need a vitamin D supplement. Source: WebMD
Starting to feel bone-related pains? We’ve got you covered! Call us today to book an appointment so you can be on your way to achieving optimal bone health.
Dr. Brian Floyd
3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4