A Powerful Routine For Healthy Bones

Bone is living tissue which means the structure of bone changes as a natural part of aging. One of the results of this is loss of bone tissue, which increases your risk of osteoporosis. Bones become less dense with age for a number of reasons, including hormonal changes, poor diet and essential mineral intake and an inactive lifestyle.

You can reduce the risks associated with aging and take a proactive approach to bone health. Maintain bone density and strength and fortify your existing skeletal structure with a daily routine incorporating proper nutrition, exercise, healthy habits, and natural supplements. A holistic approach will help you promote bone strength and health from every angle.

Support Bone Health Every Day

A daily routine helps structure your day and can make the difference between operating at optimal health levels and risking chronic health issues. You experience peak bone health in your late 20s and early 30s, so it is important to start a healthy bone routine early.

A properly planned daily routine, similar to the one provided here can help set you up for daily success, healthy energy, stronger bones, and overall wellness.

6:00–7:00 am:

Drinking a glass of water with lemon first thing in the morning is a great way to start the day. This simple habit rehydrates you after a night of sleep, when the body naturally loses water.

Water is especially important for bone health as water makes up about a quarter of a bone’s weight . When you are properly hydrated, bones contain enough water allowing nutrients to diffuse more effectively through the pores.

Water also helps rid the body of toxins, thus protecting you from inflammation which can contribute to bone deterioration. Proper hydration can also help keep joints lubricated. Bone density and joint lubrication are key factors in preventing falls and fractures, as well as chronic bone conditions.

7:00–7:30 am:

Professionals recommend 30 minutes of cardiovascular exercise to help promote overall health. A study published in British Journal of Nutrition showed that people can burn up to 20 percent more body fat when exercise is done on an empty stomach, which makes exercising in the morning more effective than when it’s done later in the day.

Obesity adversely affects bone health by changing bone-regulating hormones, triggering oxidative stress and inflammation, and altering bone cell metabolism. Additionally, being underweight can also negatively impact bone health, as extreme dietary changes can cause hormone changes and malnutrition resulting in bone density loss.

Weight management is an essential part of maintaining bone health and several exercises provide natural weight bearing movements to maintain strong bone density. Examples of these beneficial morning exercises include squats, lunges, climbing stairs, or jumping rope.

You can also try yoga or Tai Chi to improve strength and balance, which helps reduce the risk of falls and fractures.

7:30–7:45 am:

Nourish your bones with a breakfast smoothie packed full of bone-healthy nutrients, like this Strong Bone Smoothie recipe:

• 8 fl oz almond milk (on another non-dairy alternative)
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup collard greens
• 1/2 medium banana
• 1/2 medium orange
• 3 medium strawberries
• 1 tablespoon sesame seeds

If smoothies are not your thing, oatmeal is also a good source of calcium, zinc, and magnesium to promote bone health. Oats also contain manganese, a trace mineral that helps your body absorb calcium for proper bone formation. The addition of almond milk to your oatmeal provides additional calcium and magnesium as well as other essential vitamins and minerals.

For added bone support, take your first daily dose of OsteoMD® with your morning breakfast. This scientifically-formulated supplement combines four bioavailable nutrients that are essential for health bone mineralization and maintenance.

• Calzbone® is a patented, standardized extract of Cissus quadrangularis which has been shown to support bone-formation and proper calcium utilization.
• MenaQ7® is the only clinically-studied form of vitamin K2 available on the market, known to supply bone cells with the necessary nutrients to make the protein required for bone formation.
• Vitamin D3, which is more bioavailable than vitamin D2, helps promote calcium absorption.
• Calcium Hydroxyapatite, is the substance on which bone cells build bone, and it works synergistically with D3, to boost bone mineralization.

During your day:

Planning to eat every three hours is a healthy goal to set for the day. Plan to have a snack at mid-morning and mid-afternoon each day and prepare your meals for the day. This way, you are not tempted to buy processed convenience foods. Some snack options to support bone health include

• Nuts and seeds, which provide calcium, magnesium and phosphorus for bone strength.
• Bananas, which are rich in potassium, the mineral that helps reduce bone resorption for stronger bones.
• Strawberries or pineapple, both packed with vitamin C, which is essential to the formation of collagen, the foundation that bone is built on.

For lunch, plan to eat a nutrient-rich diet. You want to limit your intake of saturated fats and refined sugars. In the same way that you plan for snacks, prep your lunches too, so you do not make unhealthy choices. To get you started try a leafy green salad with spinach, tomatoes, beans, lean protein (chicken or eggs), and olive oil vinaigrette.

Studies show that eating frequent small meals throughout the day helps promote sustained energy levels, optimal metabolism, and overall health. When your metabolic system is running smoothly, nutrients are properly absorbed and delivered to your bones where they can be used to keep your bones strong.

Don’t forget to stay hydrated. Fill a big bottle of water in the morning and keep it with you all day. Set yourself a goal to finish it by the end of the day.

Get in a workout:

If you were not able to get a morning workout in, now is the time. You can also fit cardio in during the if you already did some weight-bearing exercises in the morning. Activities like walking, jogging, or dancing can help strengthen bones and muscles while supporting weight management.

6:30–8:30 pm:

Plan to eat your evening meal at least two hours before you go to bed. This allows all food to be properly digested which is important for getting uninterrupted sleep.

Prepare your dinner plate to include:

• ⅓ cruciferous vegetables such as collard greens, kale, or broccoli which are full of calcium
• ⅓ protein from fatty fish, like tuna or salmon, which contain bone-supporting vitamin D.
• ⅓ complex carbohydrates like brown rice or consider sweet potato which is a great source of magnesium.

8:30–9:30 pm:

As you sleep, the body undergoes several restorative processes, including bone remodeling. To help promote a healing sleep, wind down for bed with some deep breathing, meditation, reading, or taking a bath. Getting five or fewer hours of sleep a night has been linked to low bone mineral density and metabolic or inflammatory conditions that can contribute to obesity and circulation which can impact bone health.

9:30–10:30 pm:

Time for bed. For optimal recovery, sleep in a darkened room to maximize the release of melatonin for a more restful sleep. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep. If you wake without an alarm and feel refreshed, you’re likely getting the right amount of sleep for you. If not, then adjust your routine to make sure you get the sleep you need.

Final Thoughts

A routine that incorporates balanced nutrition, exercise, and stress management is the best way to reduce the risk of osteoporosis or other chronic bone conditions. With nutrient-rich diet, regular exercise, healthy lifestyle habits, and doctor-recommended supplements like OsteoMD®, you can support bone mineralization and density, to keep you on the path to healthy, strong bones.