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Older people, and those with certain health conditions, often face challenges related to bone health. Brittle bones break more easily, affect our posture as we grow older, and have other significant health consequences. Maintaining healthy bones keeps people more active into their later years and helps avoid injuries.
But aren’t you born with the bones you’ve got? Well, yes, bone health and density will vary from person to person based on a variety of factors, but that doesn’t mean you can’t take steps to make them stronger and healthier! There are things you can start doing today to improve bone health now and in the future. The nice thing is, when it comes to bone health, the more effort you put into it now, the better off you’ll be years from now. It pays to do the work starting today.
If you’re curious about bone health and what you can do to increase bone strength and density, we’ve put together a list of tips. Start with what you can do more easily and go from there.
Stay Active
The best thing you can probably do for bone health is to use them! Staying active sends a message to your bones and the rest of the body that you’re not done yet. Bones will adjust to the level of stress you put them under. You need to engage in regular weight-bearing activity, whether that’s lifting weights or playing sports where you’re moving and jumping a lot. Of course, it gets harder as you get older, but staying active for as long as you can prevent your bones from weakening. Try doing things like climbing steps, going for runs and walks frequently, and even jumping rope. It will keep your bones nice and strong for longer.
Up Your Calcium Intake
We’ve heard for decades that calcium is critical for good bone health. It’s true! You need to be eating calcium supplements and putting them into your diet wherever you can. Calcium is a vital mineral that improves bone strength. With time, your body removes calcium from bones for other uses in the body. You have to find a way to keep your calcium stores replenished. You can do that by drinking a lot of milk, eating foods that are rich in calcium, and calcium supplements are widely available in grocery stores and online. Taking a single calcium pill every day will pay dividends when you’re older.
Stop Smoking
As if you needed another reason to quit smoking. We know that smoking has a ton of negative health effects, but weak bones are one of them, too. Research has shown that smoking weakens bones over time and can lead to injuries and affect the healing process if you fracture or break a bone. Just another reason to put down the cigarettes for good.
Eat Tons of Protein
Studies indicate that diets high in protein help avoid decreases in calcium absorption. Eating a lot of foods high in protein improves your body’s ability to retain the calcium you ingest, whether it’s in the food you eat or in supplements you take. Foods like chicken breast, turkey, steaks, and other foods high in protein will increase your body’s calcium absorption and lead to stronger bones. This plays out in most demographics, including older women. People who eat a lot of protein typically have higher bone density.
Ipamorelin and Bone Health
Ipamorelin is a pentapeptide. It comprises five amino acids and can bind to certain cell receptors, triggering the desired response. Ipamorelin is attractive because it’s easier to make and affordable compared to other peptides. Studies in rodents indicate ipamorelin stops bone loss as a result of corticosteroids and even led to a four-fold increase in bone formation in test subjects. It has been shown to increase bone mineral density as well, showing that, in test subjects, it not only helped make more bone but also the bone was stronger. Ipamorelin, as well as another peptide Sermorelin, showed in tests to increase long bone growth and even improve wound healing. The main difference between the two is they have different ancillary effects on growth hormone levels in the body.
Calcium Supplements & Low-Calorie Diets
Low-calorie diets have gotten a lot of attention lately for their potential health benefits. Longevity researchers often tout the low-calorie diet as a way to decrease burdens on the body’s systems and lead to better cell reproduction, lower inflammation, and other advantages. However, one issue you need to watch when adhering to a low-calorie diet is decreased calcium levels. Dropping your calories too low will affect your bone density and strength. In addition to all of that excess fat people lose, there is a chance they’ll lose bone mass as well. If you are dieting strictly, make sure to take a good amount of calcium supplements to offset any losses.
