Highlighted ankle of woman on treadmill

Everyone knows that eating right and living a healthy lifestyle is important, but the specifics are a little trickier to pin down. After all, people have different health risks and concerns to worry about.

For instance, your goal may be to promote healthy bones because you have osteoporosis or want to reduce your risk of getting this disease. Either way, making the following diet and lifestyle choices can help.

Exercise Regularly

High-impact weight-bearing exercises (aerobics, running, jump roping, and kickboxing) and resistance training (lifting weights) are both important for preventing osteoporosis. These physical activities put a strain on your bones, which in turn makes them stronger. Remember to always check with your doctor before starting a new exercise regimen, especially if you already have osteoporosis.

Don’t Smoke

You’ve heard it a thousand times, but it still bears repeating: if you smoke, quit. Nicotine and tobacco are harmful to your body in many ways. One thing these substances do is slow the healing process, which inhibits tissue and bone growth. This is the last thing you want if you’re trying to maintain healthy bones.

Increase Your Calcium Consumption

Calcium is most well-known for promoting healthy bones, but this nutrient also contributes to proper heart and nerve function. Much of the calcium you consume is lost through natural processes in the kidneys and colon. If you don’t consume enough calcium to replace what your body uses, it will draw from the supply stored in your bones, weakening them and increasing the risk of osteoporosis.

Only about one-third of American adults get enough calcium from their diet alone. Even with dietary supplements, more than half of the population receives less than adequate calcium intake. Aim for 1,000 mg to 1,200 mg of calcium per day, which you can get from dairy products, dark green leafy vegetables, beans, salmon, oranges, and almonds.

Drink More Water

Staying hydrated is vital for allowing your body to remove waste from major organs, keeping joints lubricated, and supporting bone structures. Drinking enough water is particularly important for spinal health since it helps keep intervertebral discs moist and plump. The amount of water you need varies based on your weight, activity level, and elevation, but in general, eight cups of water a day is ideal.

Avoid Soda

Phosphoric acid is a common ingredient in many regular and diet sodas. When this mineral enters your body, it binds to calcium and magnesium, preventing these nutrients from doing their job to rebuild bones. This is why regularly consuming phosphoric acid is associated with lower bone mass density (BMD), which can lead to osteoporosis.

Avoid Alcohol

Alcohol is a risk factor for low BMD. If you already have an increased risk for osteoporosis, regularly consuming alcohol could increase your chances of getting the disease.

Reduce Your Salt Intake

Sodium and chloride, the two components of table salt, increase calcium content in your urine, meaning a large portion of this essential nutrient leaves your body before it can be properly absorbed and utilized to create strong bones. When you do use salt, choose unprocessed sea or Himalayan salt, which contains trace minerals that promote healthy bones.

Drink Less Caffeine

Drinking too much caffeine can lead to low BMD if you also don’t consume enough calcium. Curb your caffeinated coffee, tea, and soda intake to reduce this risk.

Treat Spinal Problems Caused by Osteoporosis at Spine Correction Center

Osteoporosis is just one of many conditions that can compromise the integrity of your spine. Combine the above diet and lifestyle choices for healthy bones with treatments at Spine Correction Center to keep your symptoms under control. Our goal is to help you feel your best, despite any chronic conditions you have.

To learn more about the services we offer and the conditions we treat, please contact us online or call our Fort Collins office at (970) 658-5115 today.