Summer is a great time to focus on your bone health. Here are a few tips to help you improve the health of your bones during the warmer months and throughout the year.
1. Spend time in the sun
Fun in the sun gives you the highest dose of vitamin D, which is essential for strong bones and muscles. Aim to get 20-30 minutes of direct sunlight per day. If you cannot spend time in direct sunlight, consider a vitamin D supplement. The recommended daily allowance of Vitamin D3 is 400 I.U. for both men and women aged 51 to 70 years old, and 600 IU for those older than 70. As always, consult with your doctor for medical advice and before you change your supplements or start taking a new one.
2. Eat seasonal, bone healthy fruits and vegetables
Fruits and vegetables are full of nutrients to help your body perform at an optimal level. They taste best when fresh so we recommend that you check out a local farmers markets for bright, rich colored fruit and veggies such as:
3. Do regular movement
Go for walks regularly to help build and maintain bone density. Your body is designed to move, not be sedentary. Light weight bearing activities help keep your bones strong and healthy. In addition to taking daily walks, incorporate strength training into your weekly routine for optimal bone health.
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