Strong bones are the foundation of a healthy and active lifestyle. Healthy and strong bones can improve our quality of life when we are old. While we often associate bone health with factors like diet and exercise. Incorporating simple morning habits can significantly contribute to strengthening our bones. By adopting easy and practical habits into our daily routines, we can support and maintain stronger bones. Here’s how you can get stronger bones with easy morning habits according to Christopher Sforzo, a Florida-based orthopedic surgeon.
Easy Morning Habits for Stronger Bones
- Drinking a glass of water after waking up
A glass of water in the morning is also healthy for the bones, not just the body as a whole. Bones are partly made up of water so they need water to function such as storing minerals and the production of red blood cells in the spinal cord. A review in the Bone Report published in 2022 said that without adequate hydration, you can experience bone loss or osteoporosis.
- Mineral-rich breakfast
Breakfast is often referred to as the most important meal of the day. It provides an opportunity to nourish our bodies with essential nutrients, including those vital for bone health. Opt for a breakfast that incorporates bone-strengthening foods like yogurt, fortified cereals, eggs, leafy greens, and nuts into your morning meal. These ingredients provide essential vitamins and minerals, such as calcium, magnesium, phosphorus, and vitamin K, which are all crucial for maintaining and enhancing bone density.
Read also : 3 Simple Morning Habits that Make Your Skin Glow
- Simple Exercise
Although you might have good nutritions, bone health will not be optimal without exercise. You don’t have to go to the gym every morning, as there are many ways to exercise. A light stretching upon waking up can help improve flexibility, maintain joint mobility, and stimulate the flow of blood and nutrients to your bones. Another exercise you can do besides stretching is a light walk.
- Sunbathing
Sunbathing is a good way of getting vitamin D into our body. By doing it for only 10 minutes each day, you can get enough vitamin D to incorporate in your bone health. According to Rheumatology consultant, Sumartini Dewi, basking in the sun regularly can reduce the risk of arthritis. Dr. Dewi further explained that sunlight contains ultraviolet (UV) A, B, and C, and human skin can turn that UV into an active vitamin D. Though there is a caution for sensitive skin people to not overdo it.
Source : CNNIndonesia
