And now it’s time for another Wellness 101…How to Strengthen Your Bones…presented by St. Luke’s University Health Network!

Hey guys, Mr. Wellness here and this week we’re gonna talk bones…
Our bones are the framework within our bodies. Without strong bones… our bodies would simply collapse. Unfortunately, our bones weaken with age, which can lead to the big “O”…otherwise known as osteoporosis, a bone loss condition that causes porous, breakable bones and affects over 10 Million Americans annually. Whether your big boned or skin and bones (ba-dum-tss), you can help maximize bone formation and minimize bone loss with these two simple steps.

STEP ONE: Proper Nutrition
The two most important ingredients needed to build stronger bones are: calcium and vitamin D – no bones about it (ba-dum-tss). The average adult needs approximately 1,000 milligrams of calcium a day. They say milk does a body good due to its rich calcium content, and many other dairy products like yogurt and cheese have plenty of calcium as well…but you don’t have to be a dairy fanatic to get your daily dose of calcium. Some other high calcium options to try are: oatmeal, beans, broccoli, salmon, and almonds!

Vitamin D on the other hand, is the key that unlocks calcium in your body. One of the best sources of vitamin D is sunlight. However, if you live north of Tennessee, this is harder to achieve in the winter months because there’s just not enough UV rays to make vitamin D…even if you stayed in the sun all day! You’ll have to try some other great sources of vitamin D like: Eggs, Tuna, Cod Liver Oil, Fortified Cereal, and Fortified Orange Juice!

STEP TWO: Exercise
Bone up on this people (ba-dum-tss)… studies have shown that aerobic, weight-bearing, and resistance exercises are essential for building stronger bones. Putting stress on your bones makes the body lay down more bone material to strengthen them. But be careful…too much heavy weight or vigorous exercise could trigger a fracture in those already suffering with osteoporosis.

BONUS TIP: Quit Smoking
Not only has smoking been proven to be bad for your overall health…but it’s also bad to the bone (ba-dum-tss). Studies have shown significant bone loss in men and women who smoke…and the longer you smoke…the greater risk of fracture! SO, do yourself a favor and kick that nasty habit for good…your bones will thank you for it later!

By the time you’re 20 years old, you’ve already built about 90% of all the bone you will ever have. And by the time you’ve reached 30, the rate of bone building in your body slows down dramatically, and the rate of bone loss picks up! You can’t get bone back once it’s lost… so keep an eye on medical conditions and lifestyle choices that could promote bone loss. Finally, if you are concerned about your skeletal health, make it a bone of contention (ba-dum-tss) and speak with your St. Luke’s doctor. Don’t forget to smash that like button and subscribe to our YouTube Channel for more Wellness 101…Dr’s Orders!

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