{"id":7992,"date":"2023-10-07T19:27:35","date_gmt":"2023-10-07T12:27:35","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7992"},"modified":"2023-10-07T19:27:35","modified_gmt":"2023-10-07T12:27:35","slug":"morning-habits-for-bone-health-from-a-sports-md","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7992","title":{"rendered":"Morning Habits for Bone Health, From a Sports MD"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">F<\/span>or most of us, <a href=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\">bolstering our bone health<\/a> likely doesn\u2019t take the top spot in our daily wellness checklist\u2014but it\u2019s one of those things that you\u2019ll <em>definitely<\/em> want to address before any issues manifest. If you\u2019re under the age of 30, there\u2019s good news: You\u2019re still able to achieve peak bone mass, aka maximum bone size and strength. According to the <a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/healthy-bones-at-every-age\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/healthy-bones-at-every-age\/\">American Academy of Orthopaedic Surgeons<\/a> (AAOS), you\u2019re in a great place to \u201c<a href=\"https:\/\/www.wellandgood.com\/playing-sports-builds-strong-bones\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/playing-sports-builds-strong-bones\/\">fill your bone bank<\/a>\u201d and reduce your risk of osteoporotic fracture later in life. (This risk <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8293483\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8293483\/\">hinges upon<\/a> peak bone mass achieved at skeletal maturity and age-related and postmenopausal bone loss.)<\/div>\n<p>However, this doesn\u2019t mean that the rest of us aged 30 and above are too late in the game. Each one of us, regardless of age and gender, can benefit from enacting <a href=\"https:\/\/www.wellandgood.com\/walking-help-bone-density\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/walking-help-bone-density\/\">healthy habits to minimize bone loss<\/a> and maintain muscle mass as we grow older. To boost our chances of sticking to them on a consistent basis, we\u2019ll be all the wiser to include them in our morning routines.<\/p>\n<p>Keep reading to see what <a href=\"https:\/\/memorialhermann.org\/doctors\/family-medicine-doctors\/dr-tu-dan-nguyen-md-1356753057\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/memorialhermann.org\/doctors\/family-medicine-doctors\/dr-tu-dan-nguyen-md-1356753057\">Kathy Nguyen, MD<\/a>, a sports medicine primary care physician with Memorial Hermann Medical Group in Sugar Land, Texas, suggests to kick off your mornings to support bone health over time.<\/p>\n<h2>4 morning habits for bone health<\/h2>\n<h3>1. Feast on a balanced breakfast rich in calcium and vitamin D<\/h3>\n<p>Calcium is famed for its bone-building capabilities, so it makes sense that Dr. Nguyen emphasizes prioritizing this mineral for breakfast and in your diet at large. Yet vitamin D is also crucial in order to boost the efficiency of calcium absorption. According to a review in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2669834\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2669834\/\"><em>Current Rheumatology Reports<\/em><\/a>, the body can only absorb 10 to 15 percent of dietary calcium if you have inadequate vitamin D levels\u2026and vitamin D deficiency remains among the <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2023.1070808\/full\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2023.1070808\/full\">most common nutritional gaps worldwide<\/a>. In other words, consider calcium and vitamin D to be the <a href=\"https:\/\/www.wellandgood.com\/recipes-high-in-calcium-and-vitamin-d\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/recipes-high-in-calcium-and-vitamin-d\/\">can\u2019t-miss dynamic duo<\/a> that your bones need day in and day out. (This especially goes for postmenopausal women, who should take a daily supplement containing the two nutrients, the MD adds.)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/morning-habits-bone-health\/\" current-title=\"4 Healthy Morning Habits a Sports Medicine MD Recommends To Support Strong Bones\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/07\/Stocksy_txp2314826di0l300_Small_5115281-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-04-07\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/morning-habits-bone-health\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/morning-habits-bone-health\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/morning-habits-bone-health\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>\u201cStart the day off with calcium-rich and vitamin D-rich foods for the entire family,\u201d Dr. Nguyen advises. \u201cFor healthier dairy choices, consider <a href=\"https:\/\/www.wellandgood.com\/greek-yogurt-vs-cottage-cheese\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/greek-yogurt-vs-cottage-cheese\/\">Greek yogurt, cottage cheese<\/a>, and low-fat milk.\u201d In case dairy isn\u2019t in your rotation, rest assured that you can still get calcium from healthy plant-based fare. Dr. Nguyen lists kale, turnip greens, broccoli, and tofu as great high-calcium alternatives to dairy. She also suggests optimizing your breakfast with healthy fats and lean protein.<\/p>\n<p>\u201cSome foods rich in vitamin D are eggs and fortified cereal, milk, and juices,\u201d she continues, also citing salmon as a great source of vitamin D (as well as protein). Salmon is among the best sources of omega-3 fatty acids as well, which can help <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32548903\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32548903\/\">prevent bone decay<\/a> while augmenting bone mineralization. Consider opting for a few fresh slices of it\u2014perhaps alongside an omelet including some of the calcium-rich staples above\u2014to build a better breakfast for bone health.<\/p>\n<blockquote>\n<p>In case dairy isn\u2019t in your rotation, rest assured that you can still get calcium from healthy plant-based fare. Dr. Nguyen lists kale, turnip greens, broccoli, and tofu as great high-calcium alternatives to dairy.<\/p>\n<\/blockquote>\n<h3>2. Reduce your intake of sweets<\/h3>\n<p>If you typically reach for a sugary breakfast pastry or prefer super sweet coffee, Dr. Nguyen strongly advises limiting these morning go-tos. \u201cReducing added sugars and artificial sweeteners helps promote a healthier diet with proper calcium and vitamin D,\u201d she explains. Plus, limiting these sweets in the morning can help set up the rest of your daily meals for success. \u201cWhen we consume added and artificial sweeteners in processed foods, studies have shown it reduces the intake of healthier choices like vegetables, fruits, and low-fat dairy,\u201d she continues.<\/p>\n<h3>3. Get your fix of the sunshine vitamin<\/h3>\n<p>Getting enough vitamin D through foods can be challenging, as only few foods contain them naturally. Fortunately, we can get our fix each morning\u2014or at least when it\u2019s not overcast\u2014by basking in the sunlight for short bursts of time. \u201cVitamin D is critical for bone health because it facilitates calcium absorption,\u201d Dr. Nguyen reminds us. \u201cThe best way to increase your vitamin D level is through direct sunlight exposure by going outside or simply sitting by the window on a sunny day.\u201d<\/p>\n<p>How much sunlight you\u2019ll need to get adequate vitamin D daily will depend on a range of factors\u2014including your skin pigmentation, your age, where you live, the season, time of day, and how much of your body is exposed. (For instance, <a href=\"https:\/\/www.uclahealth.org\/news\/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.uclahealth.org\/news\/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production\">UCLA Health<\/a> explains that a person who tans well would need only three minutes of sun exposure at noon in Miami during summer with 25 percent of their skin exposed. Meanwhile, that same person would need 23 minutes to two hours at noon in Boston during the winter, depending on other variables like how much skin is exposed.)<\/p>\n<p>Note: As beneficial as vitamin D is for your bones, hormones, mood, immunity, and more, take care not to overdo it on the sun exposure for the sake of your skin health.<\/p>\n<h3>4. Start your morning with resistance training<\/h3>\n<p>Lastly, Dr. Nguyen suggests investing in resistance bands and training with them for 15 to 30 minutes on most mornings. Or, if you prefer to lock in a morning gym sesh or head to a strength training class, that works just as well. \u201cResistance training and weight-bearing exercises promote bone strength by stimulating calcium deposition through loading,\u201d she explains. The AAOS <a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/exercise-and-bone-health\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/exercise-and-bone-health\/\">recommends<\/a> 30 minutes of weight-bearing activity four or more days a week to support bone health, whether all in one go or divided into separate intervals.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Khazai, Natasha et al. \u201cCalcium and vitamin D: skeletal and extraskeletal health.\u201d\u00a0<i>Current rheumatology reports<\/i>\u00a0vol. 10,2 (2008): 110-7. doi:10.1007\/s11926-008-0020-y            <\/li>\n<li>\n              Sharma, Tanu, and Chandi C Mandal. \u201cOmega-3 fatty acids in pathological calcification and bone health.\u201d\u00a0<i>Journal of food biochemistry<\/i>\u00a0vol. 44,8 (2020): e13333. doi:10.1111\/jfbc.13333            <\/li>\n<li>\n              Cui, Aiyong et al. \u201cGlobal and regional prevalence of vitamin D deficiency in population-based studies from 2000 to 2022: A pooled analysis of 7.9 million participants.\u201d\u00a0<i>Frontiers in nutrition<\/i>\u00a0vol. 10 1070808. 17 Mar. 2023, doi:10.3389\/fnut.2023.1070808            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>For most of us, bolstering our bone health likely doesn\u2019t take the top spot in our daily wellness checklist\u2014but it\u2019s one of those things that you\u2019ll definitely want to address before any issues manifest. If you\u2019re under the age of 30, there\u2019s good news: You\u2019re still able to achieve peak bone mass, aka maximum bone &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7993,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7992"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7992\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7993"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}