We all know clean eating habits and regular training will keep you healthy. But did you also know healthy eating a weekly fitness routine will also keep your bones healthy and strong in your older years? Strong bones could lead to a better quality of life as you age.
Fact is, we all lose bone density, but there are several factors other than common osteoporosis that can decrease the progression.
Most weak bones occur in the hip, spine, vertebral and wrist. Falling or tripping is likely to happen at some point for all of us. As kids and as adults, we lose our footing, trip on things and may even experience balance issues.
But the goal is, when we do fall, to be able to get back up without any serious impacts to our bones, such as fractures or breaks.
Here are six factors that cause loss of bone density:
- Smoking: Women and men who smoke have weaker bones. Women who smoke after menopause have an even higher chance of fractures.
- Alcohol: Too much alcohol can damage your bones. Be more mindful of your weekly alcohol intake.
- Low Body Weight: Those that are underweight have less bone mass and have weaker bones. Being skinny doesn’t mean you are healthy
- Menopause: Estrogen levels for women drop at the time of menopause. This is a major cause of bone loss. This occurs fastest in the first few years after menopause, but bone loss continues into old age.
- Low Testosterone: As testosterone loss drops for men, as they age, their bones become more fragile.
- Calcium: Not getting enough calcium-enriched foods significantly increases the risk of developing osteoporosis.
So remember, we don’t have to live off of kale smoothies and granola or go to the gym for hours each day to be healthy and in great shape. Try incorporating small changes like eating healthier and including more calcium-enriched foods in your diet.
Quit smoking, ease up on your drinking, get your butt off the couch, move your body each day and add weight-bearing movements to your training routine.
These minor tweaks can add years to your lifespan. This all may seem drastic at first, but if you just start making smarter choices each day, you may be surprised how easy it can be—and how much better your body and mind will become.
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry for many years. Over the years she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the bay area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.