6 Vitamins & Exercise Routines to Improve Your Bone Health

As we get older, it’s understandable that we go through various health issues such as osteoporosis, a disease where our bone mass and bone tissue deteriorates. This affects both sexes, though women come off a little worse here. Osteoporosis is very common, but the unfortunate thing about this disease is that there are no symptoms. Here are several tips to improve bone health and slow down osteoporosis.

1. Vitamin K2

Also called menaquinone, it goes to your blood vessel walls, bones and tissues, improving overall health as well. It helps to remove calcium from your arteries keeping it clear and it maintains your bone strength. It’s also important that if you’re taking vitamin D orally, then you must also take vitamin K2. Speak to your doctor first.

2. Vitamin D

Go for a blood test and check out your vitamin D level. Many people don’t realise that their vitamin D levels are lower than normal. It helps to prevent or reduce osteoporosis. Vitamin D helps absorb calcium from the gastrointestinal tract and takes it to the bones.

3. Test Bone Density

Since there’s no way of knowing if you have osteoporosis (which can affect you at any age), ask your doctor for a bone density test. It’s important for postmenopausal women in particular. Once you know, then you can do something about it by taking medication to improve your bone health.

4. Exercise

Make sure to have regular exercise. Speak to your doctor first. Exercising for 20 – 30 minutes 4 – 5 times a week is good for your bones, in addition to overall mental and physical health. Weight-bearing and muscle-strengthening exercises are good for bone health. Weight-bearing means standing up, so things like walking or jogging. This causes bones to work harder, thereby strengthening them.

5. Good Old Fruits & Veggies

Believe it or not, fruits and vegetables have a positive and beneficial effect on bone density. It’s important for kids to consume this as well as for older women. It helps if the vegetables are not overcooked.

6. Omega-3

Omega-3 is thought to promote healthier and stronger bones, especially from animal-based sources. It’s important to consume plant-based sources as well, but it’s clear that omega-3 from animal sources is much better, not just for bones but for overall health as well. While this may not be good news for vegetarians and vegans, it’s a choice they’ll have to make for themselves. It can be consumed in the form of supplements.

There are other things that can help, especially in terms of avoidance. Cutting back on smoking and alcohol can help in terms of not making things worse. This can also be said of excess salt, sugar and caffeine. If you can’t avoid it, which is understandable, at least try to reduce it and hopefully, you will see positive changes down the road.