How to Keep Bones Healthy to Avoid Fractures
By Sandy Schroeder
Each year 2 million Americans fracture a bone. Many of those fractures can be traced to bone-thinning osteoporosis. If you are a man under 65 or a premenopausal woman, it's time to keep your bones strong with calcium, Vitamin D, bone-strengthening exercises, and a healthy diet, according to HarvardHealth.
Your Chiropractor Can Help Too
The Joint Chiropractic clinic near you can help put together the best exercises for strong bones and overall health and wellness.
The Joint’s doctors of chiropractic staff a wellness center that helps individuals relieve pain, strengthen their bodies, and enjoy greater wellness.
Your chiropractor may become your new fitness coach, helping you find the best way to strengthen bones and enjoy better overall health. A gentle targeted spinal adjustment may relieve your aches and pains, and generate a feeling of wellness. The spine houses the central nervous system that serves as command central for everything that we do. When the spine functions well, we may, too.
Wellness is unique to each person. If you find that chiropractic works for you, you may want to do weekly 15-minute spinal adjustments that keep you at your peak and help you improve fitness.
Here are some bone building tips from HarvardHealth.
Strengthen Bones with Exercise
Weight-bearing activities like dancing, aerobic workouts, and stair-climbing will help, along with strength-training with free weights, resistance bands or your own body weight in yoga. Get approval from your doctor before starting new exercises. Do 150 minutes of moderate intensity per week and 20 to 30 minutes of strength training two to three times a week.
Maintain Vitamin D and Calcium
Check with your doctor to discuss Vitamin D and calcium supplements. Consider maintaining calcium with a diet rich in leafy dark green vegetables, low-fat dairy, tofu and sardines.
Quit smoking and hold alcohol to one drink per day for women and two drinks per day for men.
Choose the Right Foods
Build better bones with a Mediterranean style diet that’s rich in fruit, vegetables, whole grains, nuts, seeds, fish, poultry and healthy oils such as olive oil. Skip the junk food that’s loaded with fats and sodium, and enjoy black bean or fish tacos, hummus and veggie chips, baked chicken breast with roasted vegetables, fruit tarts, and whole grain cereals.
When you are ready to work on your health, stop by The Joint Chiropractic clinic near you. Affordable personal healthcare plans eliminate the hassle of insurance, and weekend and evening hours make appointments convenient. No appointments are needed.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Atlanta, Ga.