As we age, our bone density decreases which can lead to osteopenia and eventually cause Osteoporosis. There are many ways to combat this and mitigate the risk before the diagnosis with osteoporosis treatment. The right bone density exercise regime and diet can be an effective approach to stay healthy. Here are some exercise and diet tips to help increase your bone density.
Stretching Exercises
Stretching exercises can be a great addition to bone health routine. Stretching is a great way to work on improving flexibility. When stretching is done correctly and consistently, it can ease muscle tension, restore range of motion in joints, and improve the length of muscles. Stretching alone will not benefit bone health. Stretching paired with exercise routine will provide the most bone-building benefit when done together.
Resistance Training
Strength training can provide many health benefits to treat Osteoporosis. Working your muscles builds strength which may help prevent fall-related fractures. Functional strength and balance training should be part of your routine. Add strength training for osteoporosis exercises to your workouts 2 to 3 days per week.
Consume Calcium-Rich Food
Did you realize that the food that you eat can affect your bones? Foods rich in calcium are important for bone health and overall health. Eating a well-balanced diet of dairy, fish, fruits and vegetables, will give you the nutrients you need every day. However, if you’re getting bloodwork done and you’re not getting the recommended amount of calcium and nutrients from food alone, supplement your diet with multivitamins or supplements.
Supplement with Vitamin D and K
While the absolute best source of vitamin D is the sun- many people cannot get daily healthy levels of sun exposure. Vitamin D is essential in the building of strong bones, and without adequate sources from food, or sun it is best to supplement. Vitamin K promotes strong bones by assisting in binding calcium and plus other important minerals to the bones. Before taking a vitamin K supplement you should consult your doctor.
Consult a Specialist
If you have osteoporosis, start by asking your doctor which activities are safe for you. They can tell you how much extra resistance training and dietary changes and supplements may be necessary for you. Your doctor may not be aware of our program, so make sure to let them know about us if you are interested in giving us a try and they can let you know their thoughts for Osteoporosis Treatment.
OsteoStrong can help evaluate and customize a fitness program tailored to your needs. If you are local to the Seattle, WA area, our OsteoStrong center here on Mercer Island can help evaluate and customize a fitness program tailored to your needs. In as little as 10 minutes per week with one of our coaches, you will be on your way to improving your osteoporosis symptoms through the strengthening of your bone density and muscles.
Claim your free session today.