Having strong bones depends on your overall health, diet and activity level. As you begin to age, your bone density diminishes and you must put more effort into keeping your bones strong and healthy. Check with your doctor before taking supplements or beginning an exercise regime. Discuss with your doctor which alternatives may be beneficial for your body and activity level.
Magnesium, Calcium and Vitamin D
Magnesium and calcium are important minerals that support your bone strength. You can get these nutrients by eating foods that contain high amounts of them. Magnesium, calcium and vitamin D also are available in over-the-counter dietary supplements if you are unable to get adequate amounts from your diet. Vitamin D is a fat-soluble vitamin that helps your body absorb calcium. Women need 310 to 320 mg of magnesium per day while men need 400 to 420 mg. A 3-oz. serving of broiled halibut provides 90 mg of magnesium, 1 oz. of almonds has 80 mg and 1/2 cup of cooked spinach contains 75 mg. You need 1,000 mg of calcium each day, but if you are a woman over the age of 51, you should increase that amount to 1,200 mg. Calcium is abundant in dairy products, salmon, sardines, kale and broccoli. If you take a calcium supplement, the Office of Dietary Supplements suggests taking no more than 500 mg at a time for maximum absorption. In addition to this, you need 600 International Units, or IU's, of vitamin D each day. Increase this amount to 800 IU's after the age of 71. Some foods that provide vitamin D include tuna, cheese, egg yolks and fortified milk. Your body also naturally produces vitamin D when it is exposed to the sun.
Acupuncture
A study conducted in 2006 by the Suzuka University of Medical Science in Japan, showed a positive correlation between acupuncture treatments and bone strength. The rat-based study showed that acupuncture increased protection of bones in rats that suffered from osteoporosis. This research suggests that acupuncture may be a useful and safe method for treating or preventing osteoporosis.
Exercise
Increasing your physical activity is important to keep your bones strong and healthy. Include various types of exercise, such as strength-training, weight-bearing aerobic exercise, flexibility movements and stability exercises. Strength-training with free weights may help slow mineral loss in your bones. Weight-bearing aerobic exercises keep your legs and hips healthy. Examples include dancing, gardening and using elliptical machines. Increase your flexibility and reduce your risk of injury by stretching slowly before and after exercising. Add an exercise ball to your routine to help increase your stability and balance. This may reduce your risk of falls. Participating in tai chi can help improve your flexibility and balance.
Alkalizing Foods
Consuming alkalinic foods may help balance your body's pH, which can help improve your bone health. This type of diet emphasizes natural whole foods such as vegetables, fruits, nuts, seeds, spices, whole grains, beans and lentils. You should limit red meat, eggs and dairy products. Eat small amounts of healthy fats, such as avocados and olive oil. These types of foods have been consumed by humans since the beginning of time and are believed to balance your body's pH. Do not eat processed foods or foods that contain white flour or sugar.
