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Back to basics for better bone & joint health

Posted on February 20 2019

Back to basics for better bone & joint health

 

Whatever your age or fitness level, it's important to keep your bones strong and healthy. Finding ways to keep your bones in tip top condition is essential for a healthy lifestyle and an active body. There are a few basic tips that can make a massive difference to bone strength, and they might be easier than you think...

 

 

STRENGTHEN YOUR WORKOUT AND BONES

Exercise isn't just for keeping off those extra pounds. Staying active is key to keeping different health issues at bay and bone health is no exception. Like muscles, bones become stronger when they're used regularly.[1] Whatever form of exercise suits you, can help to build stronger bones. You could try anything from brisk walking, to dancing or aerobics, or muscle strengthening exercises. By getting in more exercise you'll not only feel healthier and happier but also give your bones the boost they need to stay strong.

 

 

QUALITY FOOD MAKES FOR QUALITY HEALTH...

Everyone knows that exercise should be paired with eating well to keep healthy. A healthy diet is just as good for your bones as it is for your lifestyle and fitness. Bones and joints need a variety of nutrients to stay strong, including calcium and vitamins C, D and K, all of which are found in everyday foods.[2] You're probably already eating foods that contain these vitamins. You just need to make sure you're getting enough of each to support your health properly.

 

 

IT'S NOT JUST CALCIUM THAT BOOSTS BONE STRENGTH

Dairy products are a well-known source of calcium, along with fish such as salmon and tuna, white beans, tofu and almonds. But calcium isn't the be-all and end-all of bone health. To help the body absorb calcium, pair calcium-rich foods with those high in Vitamin D.[3] Increase your Vitamin D consumption by munching on fortified foods like cereal and orange juice, or sardines, eggs and tuna. You'll get calcium and Vitamin K from kale, collard greens, broccoli, spinach and cabbage. Vitamin C is high in red and green peppers, strawberries, Brussels sprouts, oranges and pineapples. There are so many healthy food choice to work with, and you'll find that a nutritional diet will have a positive impact on other aspects of your health too, not just your bones and joints!

 

 

SUPPLEMENTS FOR STRENGTH

Sometimes it’s harder than you might think to get the nutrients you need. Supplements are a great way to help if you find your diet isn’t quite up to standard. The vitamins and supplements you can take all play a different role in keeping your bones and joints strong. Vitamin K helps the body make proteins for healthy bones.[4] Vitamin K2 specifically plays a key role in bone health and proper calcium metabolism and goes perfectly with Vitamin D3 to support healthy bones and teeth. Glucosamine Sulphate is also great for maintaining healthy joints, so you can keep active and moving more easily. For complete bone support you could also take Omega 3, which is critical for overall wellbeing and helps with joint care.[5] Bones are quite literally the support system of the body, so it’s massively important to keep them strong and healthy. It’s easier than ever to get the nutrients your mind and body need.

 

 What to remember

All in all, it’s basic steps that will keep your bones and joints in good health. The right nutrients and exercise can make a big difference to your bone strength and in turn, ensure it’s easier to stay active. It’s not as hard as it sounds to maintain good bone health, and it all starts with the basics.

 

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[1] https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family

[2] https://www.nutrition.org.uk/nutritionscience/health-conditions/bone-and-joint-health.html

[3] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2174995/