9 Ways to Build Strong, Healthy Bones & Improve Bone Health in De Pere WI

9 Ways to Build Strong, Healthy Bones & Improve Bone Health in De Pere WI

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Bone health isn't something we think about often, but it's an incredibly important part of our overall health. Your skeleton begins working hard to provide structure and support for your body from the moment you're born. Your bones protect your organs, produce red blood cells and platelets, and work in harmony with your muscles and tendons to let you run, jump, and dance through life!

Bones are living tissue and need care to stay healthy and strong. Here are some things you can do on your own to improve and maintain your bone health in De Pere WI.

Don't skimp on calcium in De Pere WI

Calcium is the most important nutrient for bone health and is the most plentiful mineral in your bones. You can find calcium in many different foods, dairy products, dark green vegetables, seeds, nuts, and many others. One of the very best things you can do for your bones is to make sure you're getting the recommended daily calcium intake, which is about 1,000 mg per day for most adults. That amount increases to 1,200 mg for women over 50 who are more likely to develop osteoporosis after menopause when their bodies begin to lose calcium at a faster rate.

You can also get extra calcium by taking a daily supplement, but the best way to get calcium into your body is through calcium-rich foods throughout the day. Your body absorbs calcium best in smaller doses spread out over the day rather than in one big dose.

Don't forget these other nutrients

Calcium may be the mineral in charge, but there are other essential nutrients that play a vital role in bone health.

Vitamin D

Vitamin D is the sunshine vitamin. It's important for calcium absorption, which means that vitamin D plays a big role in building strong bones. Vitamin D can be found in some foods, but it's often added to dairy products and fortified foods like orange juice and cereals. You can also get vitamin D in supplements, which are a great addition in winter months when sunlight is scarce.

Omega 3 fats

Omega 3s also help maintain healthy bones by supporting normal inflammation levels in your body. They may even decrease your risk of osteoporosis later on as well. Omega 3s are found in fatty fish such as salmon, anchovies, herring, and sardines; flaxseed oil; chia seeds; walnuts; pumpkin seeds; oily fish (salmon); eggs (yolks).


Magnesium helps with bone mineralization—that is, creating stronger bone tissue—so getting enough of this nutrient helps ensure you have strong bones throughout your life. Magnesium can be found within leafy greens like spinach or kale; nuts like almonds or cashews; seeds such as sunflower seeds or sesame seeds.

Folic acid

Folic acid, sometimes called vitamin B9, plays a detoxifying role in your body that helps your bones stay healthy. Getting enough folic acid helps to detoxify an amino acid called homocysteine from your body. This amino acid is linked with inflammation and an increased risk of breaking a bone.

Eat lots of green and yellow veggies

Vegetables are the best natural source of vitamins, minerals, and fiber. Green vegetables specifically contain high amounts of vitamin K, which helps your bones absorb calcium from the bloodstream. Green leafy vegetables such as spinach or kale are the best sources, along with broccoli and cabbage. Yellow vegetables like sweet potatoes or carrots are also good options to get your daily dose of vitamins A & C, which help prevent bone loss related to the aging process.

To maintain strong, healthy bones, make sure you eat at least two servings per day!

If you struggle to get your daily veggies in (don't worry, a lot of us do) try to incorporate them into meals like soups and stir-fries, or think outside the box by air frying your veggies.

Cut Back on Caffeine

We know - you're not giving up your morning coffee. The good news is, you don't have to! But take it easy if you're knocking back a whole pot or cracking open cans of soda all day. The daily limit of caffeine is 300 mg, which equals about two cups of coffee. An excessive amount of caffeine in your regular diet can interfere with calcium absorption and increase the risk of osteoporosis.

Don't smoke or drink alcohol heavily

According to the National Osteoporosis Foundation, smoking and heavy alcohol consumption can both cause bone loss. Smoking causes osteoporosis because cigarettes contain nicotine, which constricts blood vessels and reduces blood flow to bones. That's why smokers are more likely than nonsmokers to have fractures in their arms, wrists, legs, and hips.

Heavy drinking also impacts your bone health. If you have 15 alcoholic drinks or more during the week, you're likely making your bones easier to break by disrupting the production of bone-growth cells.

Say no to sugar

It's really no secret that sugar isn't great for our bodies. Recent research has shown that excessive sugar consumption is particularly bad for your bones, suggesting that too much sugar in your diet makes it difficult for your body to absorb the nutrients it needs to grow healthy bones. If you've got a sweet tooth, try and curb the cravings by considering sugar alternatives and checking the added sugar content in foods you buy at the grocery store. Sometimes sugar can be hiding where we least expect it! (Looking at you, canned soup! There is an average of 15 grams in most varieties of canned soup!)

Exercise regularly, especially strength-based exercise

Exercise is one of the best ways to improve bone health, whether you're 18 or 80, and it's never too late to start an exercise routine. Weight-bearing and strength-training exercises are ideal for building strong bones. Weight-bearing exercise includes activities such as walking, jogging, dancing, and aerobics that put pressure on your bones so they can strengthen and become denser. Strength training exercises help build muscle mass in your arms, legs, and core—and these muscles support your skeleton, helping it stay strong.

If you don't know how to start integrating exercise into your daily routine, start simple. Take a short daily walk and build from there. Join a beginner's yoga class or follow an online yoga video online. As you begin to feel more comfortable exercising, consider joining a gym, adding exercise equipment to your home, or working with a personal trainer.

Keep your weight in check.

As you may have guessed, weight loss is a good thing for bone health. That's because it can help prevent osteoporosis and improve bone density, which helps make your bones stronger. Don't overdo it, though! Everybody's healthy looks different, and repeatedly losing and gaining weight is actually incredibly harmful to bone health. Maintaining a consistent, healthy weight (or even slightly higher than average weight) has been determined to be what's best when it comes to the health of your bones.

Regular chiropractic care for bone health

While chiropractic care is often thought of as a treatment for back pain and injury, regular chiropractic adjustments are a great way to help promote healthy bones. Chiropractic care focuses on improving spinal and skeletal alignment, which helps with posture, muscle tension, nerve function, and inflammation - all of which play a role in bone density and strength.

Additionally, chiropractic adjustments will improve mobility by increasing blood flow throughout your body (including to your joints), which helps keep you active and promotes faster healing from injuries.

There are many things you can do on your own to improve and maintain your bone health.
Be kind to your skeleton! Eat healthy foods, exercise regularly, and follow the other steps on this list to improve your bone health. It's never too late to start.

If you're interested in learning more about how chiropractic care can help you maintain healthy bones and treat bone-health issues like osteoporosis, contact Dr. Dyrdahl at Integrity Health & Wellness today.

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm
3:00pm - 6:00pm

9:00am - 12:00pm

By Appointment Only


Integrity Health And Wellness

1680 Mid Valley Dr Ste C
De Pere, WI 54115

(920) 658-5040