5 Summer Tips For Healthy Bone Support

If you want to live your best life and make the most of this summer, taking care of your physical well-being is essential. While there are many ways to do this and many parts and systems to care for, your bones should be at the top of the list.

Many people take their bones for granted and don’t worry about them until they suffer a break or fracture. They don’t realize that they may have been able to prevent the break or fracture by maintaining healthy bone support.

If you’re curious and want to know more about strengthening your bones and keeping them healthy, continue reading. This article will explain five of the best ways to protect your bones this summer so that you can enjoy yourself and stay out of the emergency room.

Lose a Few Pounds by Staying Active

It’s no secret that having extra body weight puts excess strain on your bones, muscles, and joints. No, we’re not trying to fat-shame anyone. We are saying, however, that being overweight puts you at increased risk for broken bones, fractures, and other health problems.

Contrary to what people might tell you, someone’s bones don’t get stronger or denser just because they’re overweight. While some of your muscles might grow to compensate, your bones cannot do so. So, if you have a body type designed to handle 150 to 200 pounds but weigh 225 to 250 pounds, there’s too much strain on your bones.

Therefore, if you’re overweight and want to promote healthy bone support this summer, start a plan to lose weight. Start by creating small goals of one pound per week or every other week by running, walking, or exercising. Once you see progress, it will motivate you to keep going and lose more weight. As your motivation increases, you can perform more strenuous exercises and workouts.

Steer Clear of Alcohol and Sugary Beverages

According to Good Beer Hunting, alcohol sales typically increase during the summer months of May, June, July, and August. This is mainly because the sun is shining, it’s warm outside, and people are enjoying outdoor activities and gatherings. Ergo, they want to consume alcoholic beverages while enjoying these things.

However, while beer might add to the festive spirit of summer, they’re also terrible for your bones. While a beer here and there won’t have much effect, heavy alcohol consumption is directly linked to low bone density and bone weakness. Heavy alcohol consumption also worsens the mechanical properties of bones, increasing the risk of breaks and fractures.

Don’t Forget the Soda

Although kids and teens don’t have to worry about the destructive properties of alcohol, they do have to worry about the effect that soda and other sugary beverages have on bones. Sugary drinks can lead to a reduction of bone mineral density and significantly increase your risk of breaks and fractures, according to the University of Southern California in Los Angeles (UCLA).

Eat the Right Foods

In addition to exercising and avoiding certain beverages, it’s also important to eat foods that promote healthy bone support. Specifically, you want to target foods and drinks that contain calcium, Vitamin D, polyphenols, potassium, and other vitamins and minerals that strengthen your bones. Here are some of the best options.

Dairy products
Raspberries
Pineapples
Apples
Cherries
Beets
Spinach
Leaks
Collard Greens
Leafy Greens
Sardines
Canned salmon
Plant-based drinks
Tofu

By increasing your intake of these foods and avoiding processed, sugary, and fried foods, your bones will be better off.

Spend Time Soaking Up the Sun

Vitamin D is one of the most important nutrients your bones need in order to flourish. Vitamin D increases the amount of calcium your bones can absorb. Luckily, the sun’s UV rays are packed with Vitamin D, which means that spending time outdoors can improve bone health.

While laying out and soaking up the sun is a good start, you can multiply the sun’s effect by being active outdoors. This could include activities such as hiking, going for walks, jogging, playing outdoor sports, fishing, and other activities. Any physical activities you enjoy and can perform outdoors while the sun is shining will benefit your bones.

A Calcium and Vitamin D Supplement

As we said before, calcium and Vitamin D are the two most important nutrients for promoting bone health. Calcium is the most abundant mineral in the body, and 99% of it is found in your bones. Calcium is the foundation for building healthy bones and is the core component for increasing bone mineral density. Vitamin D increases the amount of calcium your bones can absorb, thereby increasing bone density and reducing the risk of breaks and fractures.*

While you can get calcium and Vitamin D into your system through your diet, it isn’t always enough. If this is the case, you may have to take a calcium and Vitamin D supplement. These supplements will maximize the amount of Vitamin D and calcium you can absorb into your system and provide ample bone support.*

Final Thoughts

Protecting your bones and providing healthy bone support is crucial for staying safe and healthy this summer. The best way to do that is by exercising, eating healthy, avoiding alcohol and sugar, and spending time in the sun.

However, if you’re spending time in the sun, always remember to protect yourself with sunscreen and rejuvenate your skin when you head inside. If you need an extra boost for your bones, you should invest in a calcium and Vitamin D supplement for additional support.*