As spine surgeons in Johnstown, we meet many people who struggle with poor bone health. This is an issue because your spine is only as strong as your bones. If you are experiencing bone deterioration, you are not able to be as healthy or heal as quickly as you would like. That’s why we offer kyphoplasty to our patients with bone health issues. If you are concerned about your bone health, contact us to learn more about these services. In the meantime, here are some tips for healthy bones.
Eat Your Veggies
Your mother wasn’t just trying to make you miserable: you need to eat your veggies. Vegetables are very beneficial to your bones for a variety of reasons. First of all, they are great sources of vitamin C, which prompts your body’s cells to form bones. Vitamin C is also an effective antioxidant, which may protect bones from damage. There is also a link between a diet rich in vegetables and higher bone density. Bone density is essential to the amount of minerals (like calcium) in your bones, and low bone density is a key symptom of osteoporosis. Research suggests that vegetables may not only help children form stronger bones in childhood, they may act to protect adult bone mass.
All forms of exercise are good for you, but strength training has particular benefits for your bone health. Strength-training, particularly weight-bearing exercise, is beneficial for the formation of new bone. Studies have found that children who participated in this type of exercise created more bone during their peak bone growth years. These benefits aren’t just for children: studies found that older men and women who performed weight-bearing had increases in bone density, strength, and size.
You might know the importance of protein for your muscles, but did you know that roughly half of bone is made up of protein? If you aren’t getting sufficient protein, your body cannot absorb as much calcium and may affect how your bones are formed. On the other side of the coin, a diet with too much protein can be problematic as well, as it can leach calcium from bones to counteract the acidity in the blood. However, if you are consuming less than 100 grams of protein a day and balancing your diet with plenty of calcium and plant-based foods, this shouldn’t be a concern.
Calcium is the most important mineral in terms of bone health, as it is the main mineral found in your bones. As you go about your day, bone cells are broken down, and calcium helps the body replace them. This means calcium consumption is integral to bone strength. It is recommended that most people get at least 1,000 milligrams a day, though the way your body absorbs calcium varies, so you don’t want to try to consume it all at once. For example, if your meal contains more than 500 mg of calcium, your body absorbs less of it than it would with a smaller amount. It’s also best to get your calcium from food rather than a supplement.
Eat Enough Calories
Regardless of your weight loss goals, it’s never a good idea to eat a very low-calorie diet. Low-calorie diets are detrimental to your metabolism, which only makes you hungrier, and also causes muscle mass loss, which harms your bone health. Diets lowered than 1,000 calories have shown to lower bone density. To support your bones, it’s best to eat at least 1,200 calories a day with a balance of protein, carbohydrates, and fats.
Take a Collagen Supplement
Though the research is still young, evidence suggests that collagen supplements may be beneficial for bone health. Collagen is considered the “building block” of the bones, muscles, ligaments, and skin. Collagen supplements are made from animal bones, and have been used for many years to treat joint pain. Most of the research is on its impact on joint disorders like arthritis, evidence also suggests that it impacts bone health positively as well.
These natural options may help you build healthy bones, but they aren’t foolproof. If your bone health is compromised, it doesn’t mean you are left without options. At ClinTech Center for Spine Health, we offer kyphoplasty to qualified candidates. If you’re interested in learning more, contact our spine surgery clinic today.