Introduction
For many people, summer is known to be the best time to get more active. The longer days and warmer weather allow people to step outside and do their favorite activities. But what most people don’t know is that summer is also a good time to improve bone strength to prevent future bone fractures or disorders.
The bone mass of most people reaches its peak in their twenties. Once one reaches the peak level of bone mass, it is common for both men and women to start losing their bone mineral density with age. Fortunately, there are certain steps one can take to help in building stronger bones and prevent loss of bone.
In this article, we will be discussing in detail the various strategies that can be used in the summer season to help maintain and improve bone health.
Different Ways to Maintain Bone Health During Summer
Orthopedic specialists suggest a few easy ways in which one can maintain bone health during the summer season. These methods include the following:
Step Out in the Sun
Summer is the perfect time to get some sunlight for your body. Natural sunlight helps the human body produce vitamin D, which helps in the optimal absorption of calcium and bone mineralization.
Vitamin D helps in making the bones healthier and stronger. Spending just twenty minutes out in the sun every day can help one get their recommended daily dose of vitamin D. But, always remember to put on some sunscreen before stepping out in the sun to prevent any skin damage.
Be Physically Active
Any form of regular physical activity is a must to build and maintain strong bones. Weight-bearing activities like walking, dancing, jogging, and weightlifting help stimulate bone growth and prevent the loss of bone with aging.
Summers are a great time to add regular walking into one’s daily routine, be it taking brisk walks around your neighborhood, hikes in nature, or simply walking on a treadmill.
One should aim to do at least 150 minutes of moderate-intensity exercises like brisk walking or 75 minutes of high-intensity workouts like running every week to maintain bone health.
Practice Yoga
Yoga is a very good form of exercise that can be done indoors or outdoors. Regular yoga exercises can help in building strong bones, especially in the hips, spine, and wrist region, and can also help target the major muscle groups that help support the bones.
It is advisable to target the major muscles around the spine and hip region at least for two days a week.
Eat Bone-Healthy Seasonal Foods
There are many delicious seasonal foods available in the summer season that are rich in potassium, vitamins, minerals, and polyphenols that help support good bone health. Polyphenols are a group of plant-based chemicals that help in reducing the risk of bone fractures.
Some seasonal fruits and vegetables that you should include in your diet for maintaining bone health include apples, cherries, pineapple, blackberries, raspberries, leafy green vegetables, beets, and prunes.
Eat Calcium-Rich Foods
Calcium is an important nutrient for bone health, so it’s important to include calcium-rich food items into your daily diet.
Some of the most common calcium sources are milk, cheese, yogurt, green leafy vegetables, nuts, seeds, and fortified plant-based milk.
Most adults require approximately 700 mg of calcium per day. If you do not get the daily recommended dose of calcium from your diet, you could consider taking a calcium supplement after a consultation with your doctor.
Get Adequate Rest
Take some time out for yourself to relax. Your mental health can negatively impact your physical well-being, including your bone health.
If you do not take adequate rest, stress could build up in your body. Stress can produce a hormone known as cortisol. This hormone can act as a factor for bone loss. It is therefore important to prioritize your mental health just as much as your physical health this summer.
Avoid Sugary Drinks and Soda
Most people like to quench their thirst in the summer heat by drinking sodas or sugary drinks. However, according to the National Center for Biotechnology Information, the consumption of soda or sugary drinks can lead to lower bone mineral density and should hence be avoided.
Water and milk are considered to be better options to stay hydrated and support your bone health during the summers. You could also add any fresh, seasonal fruit to water to enhance its taste and flavor.
Regular Testing for Bone Density
Bone density testing using tests like DXA (dual-energy X-ray absorptiometry) scan can help in checking bone health and diagnosing low bone density conditions like osteoporosis.
Depending on your age, medical history, and risk factors, your doctor will guide you regarding how frequently you need to undergo bone density testing. Early detection of low bone density can help in early intervention and treatment if required.
Conclusion
Summers are considered to be a good season to maintain and improve your bone health. Simple steps like stepping out in the sun for vitamin D, eating a calcium and vitamin-rich diet, exercising regularly, managing stress, avoiding sugary drinks, and regular testing for bone density can help in getting stronger and healthier bones.
