Natural Ways to Build Healthy Bones

Prevention is better than cure

Bones play many roles in your body — providing movement and balance, supporting muscle strength, protecting internal organs, and storing calcium for the growth, health and maintenance of your body. Low bone mass and deterioration of bone tissue, can lead to extreme tiredness and fatigue, leading to increase risk of accidents - falls and bone fractures.

Protecting your bone health is easier than you think. The following five steps can play a significant role in keeping your bones healthy and enjoying an active life.

Oswaldo Koch, MBA, PMP, P.Eng.
Creator of Mastermoves / Martial Arts Instructor

Osteoporosis affects the spine bones - developing a hunch and losing height.

1- Increase bone density - Prevent falls and fractures

Bone health is important to prevent osteoporosis and fractures at every age and stage of life. Lack of bone density causes bones to become weaker and brittle. What can you do to increase bone density?

  • Consume enough protein daily - 50% of bone is made of protein.
  • Eat high-calcium foods throughout the day - Seed, cheese, milk, yogurt, sardines and lentils.
  • Avoid cigarettes, sugar drinks, coffee and alcohol.

Fact: If you do not have enough calcium in your diets, it is removed from your bones. Over time, your bones grow weaker.

50% of bone is made of protein found in meats, eggs and nuts.

2- Eat right - Pay attention to vitamin D

Your body needs vitamin D to absorb calcium. Good sources of vitamin D include oily fish, such as salmon, trout, and tuna. Other good sources are eggs, milk and cereals. Sunlight also contributes to the body's production of vitamin D. In addition:

  • Get plenty of magnesium and potassium-rich fruits to enhance calcium metabolism.
  • Eat green and yellow vegetables to increase bone mineral density.
  • Eat plenty of broccoli, onions, cabbage, parsley to increase bone-protective antioxidants.

Fact: A diet low in vitamin D and calcium contributes to diminished bone density.

Quinoa is one of the most mineral and protein-rich plant foods.

3- Staying fit - Build stronger bones

Our muscles get stronger the more we use them - the same is true for bones. Daily activities, including weight-bearing exercises such as jogging, weight training and climbing stairs, can help you build strong bones and slow bone loss. In addition:

  • Do push-ups to increase muscle strength and bone density - reducing the risk of osteoporosis.
  • Perform jumping jacks to improve balance, coordination and bone toughness - reducing the risk of falls and fractures.
  • Practice core training to improve posture and abdominal strength - reducing the risk of degenerative back conditions.

Fact: Weak muscle means less mobility, balance, and high risk of accidents and bone fractures.

Push-ups are the most natural exercises for upper body strength and bone density.

4- Prevent falls - Avoid dangerous accidents

Exercises like yoga, core training and tai chi will help improve balance and coordination, which lower your risk of falling and breaking bones. In addition:

  • Be mindful - Avoid risky behavior such as climbing on furniture to change a light bulb or to clean and dust.
  • Get enough sleep - Poor-quality sleep leads to accidents and injuries.
  • Keep you eyes healthy - As we age, eyesight can deteriorate and make it more difficult to see hazards in our path.

Fact: Fall put you at risk of serious injuries. Strength and balance are important to preventing fall. Exercise daily to retain them.

A well-flexible muscle more easily achieves its full range of motion and balance.

5- Be consciously present - Be mindful of your actions

We are often so busy at work, going from task to another, which often leaves us with no time to reflect on our words and actions. Take time to express appreciation for the present moment. This improves attention to detail to avoid accidents.

  • Live in the present - Don't dwell about the past of worry about the future.
  • Practice active meditation - Move slowly, breathe deeply, and pay attention to details.
  • Take time to relax - Pause, be still, and rest your eyes regularly to prevent mental and physical fatigue.

Fact: The more mindful we are the less likely we are to engage in dangerous accidents.

LEARN TO BE MINDFUL AND FIT FOR LIFE

Take time to relax to improve your health!
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