Last Updated on June 29, 2022 by Rebecca Huff
A regular workout can be compared to saving money. In many ways, it’s future-proofing, investing in more secure and stable years down the line. Strengthening the body and improving the mood are the two often-discussed benefits of regular exercise, but let’s not forget about its contribution to the very foundation of your body – the bone structure.
Peak bone density, and a slippery slope
Bone density plays a deciding role in keeping you functional and, as you will come to find out, happy throughout your life. Now, while making healthy dietary changes, strengthening your bones through natural methods, and changing up your daily routine will help, you have to keep in mind a very important fact:
Your bones reach peak density in your mid-twenties. From there on, your bone structure will not gain density anymore, and it all comes down to your efforts to maintain a healthy skeleton. It might sound harsh, but it’s completely normal, and there are many methods for strengthening bone health naturally.
Physical activity in the great outdoors: the ultimate fix
Exposure to the sun is an integral part of countless crucial biochemical processes. Exercising indoors has its own merits, but you’ll kill two birds with one stone by choosing outdoor activities. Thankfully, the range of these activities is quite astounding: you can participate in something as simple as jogging or hiking, mountain climbing, swimming, etc.
Along with getting to spend time in fresh air and under the sunny skies, you’ll get the absolute most efficient workout from activities that employ a range of skills – including core strength, endurance, agility, and balance. Paddleboarding is a great example of an outdoor sport with a wide range of benefits. Kayaking is also up there.
What’s the deal with sun exposure?
Now, considering how dangerous overexposure to the sun can be, especially over longer periods, you might be asking yourself: why take the risk?
In simple terms, controlled exposure to the sun’s rays encourages your body to produce vitamin D naturally, through various biochemical processes. Otherwise, you might become vitamin D deficient, which leads to chronic fatigue or even depression – and that goes without even mentioning bone weakness and the accompanying chronic pain.
Now, if you’re considering supplementation to boost your bone strength, that might be a wise decision only to an extent. Keep in mind that your body will have to bend over backwards to change the supplement compounds several times before it can use the vitamin D. It’s hard to get a daily dose as it is.
The dietary factor
Now, you probably know already that healthy dietary changes will also contribute to bone health, which is only logical.
Essentially, you have to take out as many processed carbs and sugar-starch combos as possible. That means avoiding sugary drinks, white bread, pastries, candies, and various snacks. Instead, replace them with the good carbs found in vegetables, legumes, whole grains, fruits, nuts, seeds, etc.
Veggies are not only an abundant source of vitamin C, which stimulates bone-forming cell production, but they also contain calcium and phosphorus. Allium vegetables, like garlic, onions, chives, leeks, and shallots, are also major contributors to bone health. Alliums contain diallyl disulfide, which reduces the presence of cartilage-damaging enzymes.
Eggs are a great source of phosphorus, as well as protein. And speaking of protein, did you know that it makes up about 50% of your bones? Protein-rich food, especially lean meats, lentils, and mushrooms, are an excellent addition to your daily training to improve bone health.
Here’s a tip that you don’t read every day: if you want to increase your bone density and joint health, especially if you’re suffering from osteoporosis, you might want to look into one of the good old grandma’s remedies: drinking bone broth every day. This is known to be a reliable method for reducing joint pain, increasing mobility, and strengthening the bones.
When it comes to the benefits of drinking bone broth, it hardly stops there. Being collagen-rich, bone broth has anti-aging properties and helps relieve arthritis symptoms. It’s also an excellent source of magnesium and phosphorus. Lastly, it promotes cell cleansing and helps reduce cellulite. If that doesn’t sound like a killer tip for strengthening bones naturally, hardly anything does.
You might feel that it might be too late to make any impactful changes when it comes to your body and bone strength. In that case, you’ll be happy to know that it doesn’t matter what age you are or how much time has passed since you’ve dropped the last good habit that contributes to bone health.
Every minuscule change of habit counts. It usually takes around two months and dedicatedly sticking to your guns before you begin to feel the relieving benefits of naturally strengthening your bones.