Elizabeth Deboo 5 Ways to Improve Your Bone Health
At LW50 we are proponents of taking control of our health in ways that we can, after all…Self Care Is Health Care! When we think about our overall health, we often neglect the health and integrity of our bones. However, bone strength is critical as we age, especially considering the prevalence of Osteopenia and Osteoporosis. At LW50, we believe in the power of education. In this blog, we will outline 5 Ways to Improve Your Bone Health. In addition, we have an entire course on Bone Health & Osteoporosis and it is a great place to start.
Underlying factors in bone health that we can address:
1. Hormones- there is not one system in the body that is not influenced by hormones. Addressing hormone deficiencies or imbalances is a crucial step in optimizing bone health including Thyroid, Estrogen, Progesterone, and Testosterone.
2. Gut Health & Diet- the ability to absorb nutrients and incorporate foods that support bone formation. Consume dark leafy greens and other foods that are naturally high in calcium, preferably plant-based whole food. Avoid soda, excessive caffeine, and alcohol to name a few. Check out Livewell 50 & Nutrition here.
3. Stress- high stress leads to greater bone loss. Check and address your stress levels. Meditation, Yoga, breathing practices, as well as adjusting your lifestyle to remove major stressors, and seek help for mental and emotional support if needed. Start here to learn how to meditate and breathe in The Introduction to Mindful Awareness Course.
4. Sleep- poor sleep alters bone formation. Improve sleep hygiene by reducing caffeine in the afternoon. Stay off devices and computers at night for at least one hour prior to going to bed. Check out the LW50 courseThe Magical Power of Sleep here.
5. Muscle Wasting- when your muscles are stronger, the bones get stronger. Weight training 2-3x/week is crucial for bone health. Start here for LW50 The Basics of Strength Training and here for 5 Daily Exercises all 60-year-olds should be doing.
This is not an exhaustive list. They are good checkpoints to start with. It can be overwhelming to try to address all the things for our health.
Over the next 3 months, we will do our best to make Bone Health simple and accessible, one step at a time.
Today, just pick one thing to focus on and do it well. We are on this journey with you, every step of the way!
Leave a comment below or ask a question. We love to hear about your experiences.
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