How to Promote Strong Bones and Lower Your Risk of Fractures

Statistics show nearly 7 million Americans suffer a bone fracture each year in the United States. Also known as a broken bone, a fracture is a physical break in a bone. It's an all-too-common medical condition that can cause debilitating pain and discomfort. The good news is that you can lower your risk of fractures by making a few otherwise simple changes to your lifestyle.

Strength Training

Not all forms of exercise have a positive impact on bone health. Strength training exercises are typically more effective at promoting stronger bones than cardio and aerobic exercises. Whether you're lifting weights or using a machine, strength training exercises expose your muscles, as well as bones, to stress. In turn, your body will build stronger muscles and stronger bones, which may lower your risk of fractures.

Increase Calcium Intake

Adding more calcium to your diet may lower your risk of fractures. As you may know, bones are made of calcium (among other minerals and compounds). Over time, our bodies will replace the calcium content in our bones with new calcium. But the human body can't make calcium on its own. It must obtain calcium through food sources. If your diet consists of little or no calcium, your body won't be able to add this mineral to your bones. As a result, your bones will become weaker and more susceptible to fractures.

Soak Up the Sun

Spending more time outdoors during the midday hours may lower your risk of fractures. If you spend most of your time indoors, you may suffer from a vitamin D deficiency.  It's estimated that roughly 15% of the global population doesn't get enough vitamin D. These individuals have a higher risk of bone fractures than their counterparts because of the way in which vitamin D is used by the body. Our bodies use vitamin D to absorb calcium. Therefore, people who are vitamin D deficient have a higher risk of sustaining bone fractures. To promote stronger bones, and thereby lower your risk of fractures, spend at least 20 minutes outdoors during the midday hours each day.

Eat More Fish

Not only if fish delicious; it's nutritious. Fish contains omega-3 fatty acids that have been shown to promote stronger bones. Whether you prefer salmon, mahi-mahi, tilapia, etc., try to include more fish in your diet. Along with the other tips mentioned in this article, this will help to protect against fractures while improving your overall bone health in the process.