chiropractor North Vancouver

healthy bones

A North Vancouver Chiropractor discusses how to get and keep healthy bones. Keeping your bones healthy and strong is important at any age. After all, your bones don’t get a second chance to grow stronger if you break or fracture one. Keeping your bones healthy is challenging as you get older because bone density naturally decreases as you age. This makes it easier to break a bone and harder for your body to repair it afterwards. Chiropractors are known to be bone experts, right after orthopedic surgeons, orthopedic doctors, and a few other medical professionals, they know a thing or two about bones.  Within this blog post, you will learn how to keep your bones healthy from the inside out. You’ll discover seven ways that help build stronger bones and prevent them from breaking later in life. Let’s begin!

Meet the bones in your body

There are 206 bones in the human body. Two-thirds of these bones are in your hands and feet, and the other third are located in your arms and legs. Your skull also has bones, but these are different from the others in your body. While we don’t tend to think about bones every day, they are an essential part of our body. Our bones provide structure and support, and they store minerals that our bodies need to function properly. The minerals found naturally in our bones include calcium, magnesium, phosphorous, and potassium. Vitamin D and Vitamin K are also stored in our bones, so a healthy diet is crucial for growing and maintaining strong bones.

Eat a well-rounded diet

A healthy diet is the number one way you can support your bones. A balanced and nutritious diet will help you meet your daily calcium and vitamin D requirements. Calcium is a key component of strong bones, and vitamin D aids in its absorption. The recommended daily intake (RDI) of calcium per day is 1,000 milligrams (mg) for adults aged 19-50 and 1,200 mg for people aged 51 and above. Similarly, the RDI for vitamin D is between 400 and 800 IU for adults under 50, and 600 IU for those over 50 years old. Some foods that are high in calcium include yogurt, milk, broccoli, almonds, and salmon. If you’re not a fan of dairy products, there are plenty of alternative sources of calcium out there. Some good examples include kale, sesame seeds, beans (especially black beans), and sunflower seeds.

Get moving with weight-bearing exercises

Exercises that put weight on your bones are known as weight-bearing exercises. These exercises are crucial for maintaining healthy bones as you age. Walking is a great example of a weight-bearing exercise. While walking isn’t going to increase the density of your bones by much, it is a crucial exercise for maintaining healthy bones. Walking helps prevent osteoporosis, a condition that causes bones to become weaker and more likely to break over time. Exercises like yoga, tai chi, and pilates are also great for your bones. These exercises typically involve poses that help increase flexibility and strength. Swimming and jogging are other examples of weight-bearing exercises.

Maintain a healthy weight

Your body mass index (BMI) is a helpful indicator of whether you are at a healthy weight. According to the National Institutes of Health, a healthy BMI falls between 18.5 and 24.9. Wearing a healthy amount of weight is important for your bones because it improves your balance. A weight loss of just five to 10 percent can weaken your bones, making them more prone to breakage.

Talk to your doctor about medication options

Some medications can have a negative effect on your bones. Blood thinners, antidepressants, and anticonvulsants are just a few examples. It is important to let your doctor know what medications you are taking if you are experiencing pain or breakage in your bones. Your doctor may recommend that you take calcium supplements in addition to wearing a medical-grade knee brace to support your knee joint function and relieve pain.

Try basic yoga poses and stretches

Yoga is a great way to improve flexibility and strength in your bones. Yoga poses such as the bow pose, tree pose, and warrior pose are great for strengthening your bones. Your yoga routine can also help reduce your stress levels and improve your overall health. Having fewer stress levels means you are putting less pressure on your bones. Yoga is also great for increasing blood flow to the skeletal system. This can help nourish your bones with the vitamins and minerals they need to stay healthy and strong.

Go to the dentist regularly

Your oral health is important for your whole body. It has been shown that people with a higher number of teeth are at a lower risk of developing osteoporosis. Diet alone cannot prevent you from developing this degenerative bone condition. That’s why you should visit the dentist for regular cleanings and examinations. Dental checkups are important for overall health. During your visit, the dentist will check your teeth and gums for any signs of disease or infection. The dentist will also take x-rays of your teeth to check for any abnormalities.

Stay hydrated

There is some evidence that supports drinking more water to help prevent bone loss. One study found that women who drank approximately two glasses of water per day had a reduction in bone loss compared to women who drank less water. While it may not be as impactful as other ways of preventing bone loss, it’s important to maintain a healthy lifestyle. This includes a healthy diet and plenty of water.

Get enough vitamin D

Vitamin D is naturally produced in your body after being exposed to UV rays. This is why people who live in areas that have shorter seasons are at a higher risk of developing vitamin D deficiency. An important fact to know is that vitamin D has many different roles in the body. It supports your immune system, helps with brain function, and is important for your bones. With regular exposure to the sun, it should be pretty easy to get enough vitamin D naturally. Unfortunately, this is not the case for everyone.

If you live in an area that is covered with clouds most of the year, it may be difficult for you to get enough vitamin D. In this situation, you may want to consider taking a vitamin D supplement.


A healthy diet and regular exercise are crucial for keeping bones strong and healthy. This can help prevent osteoporosis, a condition in which the bones become weaker and more prone to breakage.

It’s also important to maintain a healthy weight, avoid certain medications, and get enough vitamin D to prevent bone loss. Take these steps to help keep your bones healthy. You can prevent debilitating bone issues later in life by taking care of your bones now.