How to Strengthen Bones and Joints

Bones and joints are essential to physical health. Not only will better joints and bones keep you active and moving while you’re young, but they’re also vital to vitality as you age.

They offer the structure to do everything from walking to playing sports. Performance athletes focus intently on building strong joints and bones to get an edge. They adjust diets and exercise routines designed to optimize structural strength, so they can call upon their bodies when they need them to respond most.

Building strong bones and joints requires time. It takes regular exercise, eating right, ensuring nutritional balance, and other factors. The good news is that the more you invest in bone and joint strength, the better you’ll likely feel now and later in life.

Here are some ways you can improve bone and joint strength to feel better and stay strong longer.

Exercise Regularly to Protect Bones & Joints

Resistance training and regular exercise are likely the best things you can do for joints and bones.

People who maintain a relatively high level of physical activity lose less bone mass as they age compared to people who don’t. If you want strong joints and bones, keep using them!

Whether it’s walking every day or going to the gym to lift weights, your body needs physical stress to remain strong. Increase your movement by walking to work, spending more time outside, and joining a gym. Your body will become stronger and reduce the impact of injury and age.

Avoid Harmful Substances

Smoking, drinking, and eating too much junk food damage your joints and bones. There is good evidence to suggest that using tobacco will weaken bones. In addition, drinking raises the threat of osteoporosis in both men and women.

Instead, focus on a healthy diet consisting of protein and vegetables. Keep unhealthy snacks to an occasional treat.

Eating a healthy diet and abstaining from harmful substances can also improve your chances of losing weight. As a result, your body is less stressed, and there is less pressure on your bones and joints.

Carrying around too much weight also triggers inflammation, which can affect your ability to move and exercise. It also impacts the immune response, possibly exposing you to illnesses.

Add Calcium to Your Diet

A proper diet is an excellent way to improve overall physical health. In addition, adding calcium is terrific for bone and joint health. Calcium deposits in the body are what keep your bones and joints strong.

You may not see a difference now, but a lack of calcium in your diet may impact how you feel later in life. Thankfully, you can find and purchase calcium supplements in grocery stores, pharmacies, and online.

Calcium is also prevalent in salmon, tofu, kale, dairy products, and other foods. Add them to your daily diet to increase your calcium availability.

Get Your Vitamin D Up

Vitamin D affects your body’s ability to absorb calcium. If you want to increase your bone and joint strength, you must ensure you can take in whatever calcium you’re eating or taking as a supplement.

You can boost your vitamin D levels with an affordable supplement or go outside more. The sun is an excellent vitamin D source, so getting sun exposure daily is great for your health and bones.

Don’t Restrict Calories Too Much

Good evidence shows that restricting calories too much can damage your bones and joints. For example, people who eat less than 1,000 calories can experience drops in bone density.

Crash diets may produce desired results on a scale, but you’re not just losing fat. Along with any fat you lose, there are also sacrifices to bone, muscle, and joint health.

Instead, lower your caloric intake incrementally, and supplement with exercise to achieve your weight loss goals.

Peptides & Bone and Joint Health

Ipamorelin is a pentapeptide. It’s a growth hormone secretagogue with the ability to bind certain receptors of a cell and provoke a cellular response. In research in animal models, Ipamorelin stimulated the production of pituitary gland-based expression and boosted IGF-1 production.

Studies in rodents indicate that Ipamorelin can stop bone loss due to corticosteroids and lead to a four-fold increase in bone formation. Other animal studies showed that Ipamorelin improved bone mineral density.