Bones are just like bricks, building up our body, and holding our muscles. They are also fundamental in supporting our daily movements. This is why it’s important to make sure that our bone and joint health should be well taken care of. We’ve listed 4 simple tips, from having a healthy diet to bone health supplements, you’re sure to find everything you need to know!
1. Have a Balanced Diet
Having a balanced diet is essential to support healthy bones. Key nutrients such as proteins, vitamins C, D, and calcium are vital for building healthy bones.
Fresh vegetables, including chili peppers, kale and broccoli are great sources of vitamin C that stimulate the production of bone-forming cells.
Fish, on the other hand, such as herring, salmon and tuna, are great sources of vitamin D that contribute to the maintenance of healthy bones and teeth.
However, it might be difficult for some people to take the nutrients they need from their diet, so bone health vitamins make an easy and efficient way to ensure your daily intake.
2. Add Vitamin D to Your Day
Vitamin D is also known as the ‘sunshine vitamin’, as natural sunlight is one of the most important sources of vitamin D. This vital vitamin contributes to various bodily functions, including:
- Supporting healthy bones
- Promoting immune function
Although our body can create vitamin D, some people might still be likely to suffer from vitamin D deficiency, especially during winter, when there’s limited exposure to sunlight. This is why many people add foods that’re rich in vitamin D to their diets, such as salmon, mushrooms and egg yolk are popular choices.
Alternatively, some might turn to the help of vitamin D supplements. Garden of Life Vitamin Code Raw D3 5000 Iu is designed to boost your vitamin D intake. These vitamin D3 tablets are made using fresh fruits and vegetables, delivering everything you need for healthy bones and immune system, and nothing you don’t!
3. Start Strength and Weight Bearing Exercise
Strength training helps you build and maintain strong bones. Weight-bearing or high-impact exercise are two of the most popular workouts that support healthy bones. Plus, it could be beneficial for older adults to prevent bone loss. The best strength exercises include:
- Squat
- Deadlift
- Glute bridge
- Push ups
These are classic moves that focus on building your body muscle. New to the world of workout? Discover our ultimate beginner guide here:
4. Try Bone Health Supplements
Bone health supplements, such as collagen supplements and calcium tablets, are another popular option to cater for your bone health.
Collagen Peptides
Collagen, as one of the most abundant proteins in our body, plays a pivotal role in supporting bone and joint health. Vital Proteins Collagen Peptides provides an easy and effective way to boost your collagen intake. This collagen powder features high-quality bovine collagen, providing 20g collagen to support healthy bones and joints, as well as promoting a youthful appearance.
Calcium
Calcium is an important mineral in building and maintaining bone health. However, our body doesn’t produce calcium, so you’ll have to get the calcium you need from the daily diet. We’ve listed popular foods that are rich in calcium:
- Cheese
- Yoghurt
- Sardines
- Broccoli
Alternatively, calcium supplements have become the go-to option for many people. This bone health supplement is rich in calcium, magnesium, zinc and manganese to help support your metabolism and promote optimal bone density.
Autumn is here! Discover how to enhance your autumn self-care routine:
How to Enhance Your Autumn Health Care Routine
Try these four tips to enhance your self-care routine, including using herbal supplements and essential oils.
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