Bone health becomes more important to people as they age. So things like bone density and overall strength are priorities for people who want to maintain a good quality of life and stay active when they’re old.
It’s easy to see the difference between older people with healthy lifestyles and those that don’t take their health as seriously. However, armed with better information and medical advice, older people can stay active in sports and other parts of life by treating their bones well and staying fit.
The good news is that the earlier you start focusing on bone health, the better off you’ll be later in life. The effort you put in now will pay dividends down the road. Focusing on bone health now will help you avoid injuries today and keep your bones denser as you age.
Here are some great tips for keeping your bones healthy starting today.
Resistance Training is Great for Bones
Weight lifting and other high-impact training are some of the best things you can do for your overall bone health. When you lift weights, you’re essentially telling your body that aging isn’t an excuse to rest on its laurels.
Your body will respond to resistance training with increased bone density and, as a result, stronger bones.
You don’t need to be a bodybuilder in the gym. No matter what level you are, you should start with basic weight-lifting exercises and build from there. Then, if you want, you can join a class that focuses on resistance training and high-impact activities to learn how it’s done.
Weights are terrific because you’re constantly compacting the bones and building them into stronger support for your limbs and other body parts.
Eating a Bone-Healthy Diet
Of course, the foods you eat significantly impact your bone health. For instance, eating a lot of junk food is bad for your bones. Not so much for the fact that it harms your bones, but eating a bad diet robs your bones of the minerals and vitamins they need to thrive.
Instead of eating whatever you want, you should approach your diet more thoughtfully. While there must be balance in most things, you must emphasize eating protein, calcium, and other essential vitamins and minerals if you want your bones to stay healthy for longer.
Lose the Extra Pounds
Along that same line of thinking, one of the best things you can do for your bones is to not carry around more weight than you should. Too many people are overweight or obese, and it causes a lot of strain on the bones that weakens them. When you’re overweight, your body also has a hard time delivering the resources bones need to stay dense.
If you want better longevity and healthier joints and bones as you age, you should maintain a healthy weight and an active lifestyle. Hopefully, lifting weight, eating a healthy diet, and other tips listed here will aid in the weight-loss process.
Keep Moving for Healthier Bones
It’s basic, but if you want to keep your bones healthy, you should keep moving around. Unfortunately, too many people exercise in fits and starts. Plenty of folks exercise a lot when they’re younger; it’s easier when you’re in school and have more free time.
However, when adulthood and responsibilities hit, life changes, and exercise goes on the back burner.
If you can, keep moving around. You don’t need to run marathons, but developing a daily walking habit of at least 10,000 steps is great for fitness and helps your bones. Again, your body will respond to the stimuli and signals you send it. Walking or jogging daily keeps your body producing the strong bones you need to age well.
Avoid Harmful Substances
Smoking is terrible for your bones and should be avoided at all costs. It has plenty of other harmful effects, but it will certainly stop you from keeping your bones healthy. Many older people struggle with bone and other health issues as a result of years of smoking.
Likewise, drinking can weaken bones, particularly for women. However, drinking in moderation isn’t a significant risk. You should avoid overindulging to reduce the rate of bone loss.
Increase Your Vitamin D Intake
Vitamin D is essential for bone health, especially for adults between 20 and 70. You can get Vitamin D from fish, nuts, eggs, and other foods. In addition, spending time out in the sun is a fantastic way to increase levels of Vitamin D in the body. You should also consider supplementing with pills that you can find easily online or in your local grocery store.
How Peptides Affect Bone Health
Peptides are short chains of amino acids that stimulate specific biological processes. Researchers have studied the impact of certain peptides on a range of health issues for decades. For example, one peptide named Ipamorelin is a synthetic growth hormone secretagogue receptor agonist. It acts like the natural peptide hormone ghrelin.
In research done in animal models, ipamorelin has been shown to stimulate muscle and bone growth by increasing the GH hormone levels. As a result, it increases bone density and reduces adipose fat tissue simultaneously.
Make healthier bones a priority today by increasing your activity, taking healthy supplements, and losing any extra weight. Your bones will thank you now and down the road.
Healthy bones mean better quality of life and a lower risk of injury as you age. So start building healthier bones today if you want to thrive when you’re older.