If you’re already dreaming about long sunny days on the beach or jetting off on holiday, you may not have considered how best to look after your bones this summer. While we often associate the winter months with a high-risk time for bones, summer may actually be the perfect opportunity to focus on building stronger bones.
Keep reading for five easy ways to boost your bone health throughout the season.
Spend some time in the sun
On the Authentic Biotics blogs, we talk a lot about the benefits of Vitamin D for bone health – that’s why we included it in our 100% Natural Bone & Joint Health Goals formulation.
Spending a few hours (safely) in the sun is another way to make sure you’re topping up your levels. Your body creates Vitamin D when your skin is exposed to sunlight.
Vitamin D is essential to bone health because it helps bones absorb calcium and phosphorous – two building blocks of bones. Vitamin D deficiency is associated with bone loss and, resultingly, may lead to osteoporosis and fractures.
Remember – there’s little evidence that wearing sunscreen blocks your ability to get Vitamin D from the sun. Importantly, it can help prevent skin cancer by blocking harmful UVB light. So if you’re heading outside this summer, it’s best to apply an SPF30 or higher sunscreen about 30 minutes before you leave. Then, remember to reapply every two hours – particularly if you’re swimming or sweating a lot.
Enjoy a walk
The summer months are an excellent opportunity to get outside and move around more.
Weight-bearing exercises such as walking, jogging and playing tennis are particularly good for your bones. These activities are all done on your feet, so your bones and muscles have to work hard to keep you upright. Your bones and muscles react by building up their strength.
Exercising for around 30 minutes each day can help reverse bone loss as we age, reducing osteoporosis risk.
Those diagnosed with osteoporosis should consult their doctor before beginning a new exercise programme, as high-impact exercise may increase your risk of breaking a bone.
A summer vacation is a perfect chance to destress and focus on self-care. This can do wonders for our mental health. However, taking some time to relax may also help us build stronger bones.
When we’re stressed, we release a hormone called cortisol – responsible for a ‘fight or flight’ response. Cortisol is essential for our response to external factors: it helps the body use energy, regulates blood pressure and helps control inflammation. However, cortisol may have a negative impact on our bone health.
A study of men aged 61 to 72 years old revealed that high circulating cortisol levels had a negative impact on bone density. This is because cortisol can increase bone resorption and prevent calcium from entering the bones.
So this summer, make sure you designate some time to relax with family and friends. Being around loved ones – and even just laughing – can boost serotonin production and reduce stress levels.
Beware of some soft drinks
A hot day may have you reaching for a cold, carbonated beverage. However, some researchers believe high consumption of soft drinks such as cola may harm bone density.
There are several potential reasons for this impact. Firstly, soft drinks often contain caffeine, which is sometimes associated with a higher risk of osteoporosis in older people. Alternatively, soda drinkers may simply consume fewer nutritious beverages such as milk and some juices. These typically contain calcium and Vitamin D, which are essential for bone health.
Others think that the phosphoric acid in carbonated drinks is responsible. This ingredient, used as a flavouring and preservative, may cause a calcium imbalance. When the body does not have sufficient calcium, it will begin drawing calcium from the bones and therefore compromise bone density.
According to a 2019 study, older women are at particular risk due to the impact of menopause on bone health. However, other studies have found an increased risk of fractures among young women who consume soft drinks.
If you enjoy carbonated beverages often, it may be advisable to limit your consumption and try alternatives such as milk and fortified orange juice. Some research suggests that non-cola soft drinks may be a safer option if you’re looking to protect your bone health.
Whatever you’re doing this summer, it’s crucial your bones and joints get the nutrients they need to stay strong.
100% Natural Bone & Joint Health Goals is a power-packed formula containing a daily dose of vitamins and minerals from 100% natural and fully traceable sources.
It contains minerals calcium and zinc, which are vital building blocks of bones and teeth. In addition, Vitamin D3 – the most essential and bioavailable form of Vitamin D – helps contribute to calcium absorption.
We also include Vitamin K2 and magnesium from seawater to help balance calcium and Vitamin D levels. This balance is vital in order to prevent bone mass loss.
In addition, we include high strength turmeric extract for its anti-inflammatory properties, which may help reduce pain associated with osteoarthritis.
Read more: Curcumin For Arthritis: Does It Work?
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Getting out in the sun, exercising, and reducing stress are fantastic ways to benefit your bone health this summer. Moreover, they’re also great ways to improve your overall physical and mental health.
Remember to consider your nutrition by making sure you’re getting enough Vitamin D and calcium each day. Also, try including 100% Natural Bone & Joint Health Goals in your daily routine to maintain normal bones and joints.
You must not rely on the information on this blog as an alternative to medical advice from your doctor or therapist. If you have any specific concerns about your mental or physical health, you should consult your doctor and you should not delay seeking medical advice, or treatment for your mental health, because of the information on this blog.