6 things to do in the morning for strong bones

Drink water, eat a calcium-rich breakfast, exercise, get sunlight, and limit caffeine to help your bones grow stronger every day.

Bones serve an important function in the body, helping with movement and protecting the brain and other organs. Bones also help store essential minerals. As we age, bone density decreases, making bones weak and brittle, increasing the risk of injury. Here are 7 habits you should do every morning to help strengthen your bones.

Start your day with a glass of water : Drinking a glass of water in the morning is not only good for your overall health, but also good for your bones. Bones are made up of water and need it to function properly, store minerals and create red blood cells in the bone marrow. Without enough water, bones are more susceptible to osteoporosis. According to the National Library of Medicine (NLM), water transports 99% of the calcium in the foods you eat to your bones. So staying well hydrated will help keep your bones strong.

Eat a calcium-rich breakfast : Calcium is the most important mineral for bone health, helping bones become hard and strong, and also helping bones recover in case of damage. Starting a new day with a calcium-rich meal helps the body reduce calcium deficiency. Some calcium-rich foods that people can refer to are milk, cheese and yogurt. Other sources of calcium include orange juice, green leafy vegetables, almonds, salmon. People can supplement vitamin D in the morning to increase the ability to absorb calcium.

A calcium-rich breakfast includes eggs, cheese, milk, almonds... Photo: Freepik — A calcium-rich breakfast of eggs, cheese, milk, and almonds is good for bone health. Photo: *Freepik*

Do bone strengthening exercises : Proper exercise helps strengthen bones and stimulates growth. Weight-bearing exercises such as weight lifting and marathon running stimulate the endocrine system to secrete the appropriate enzymes that ensure bone health, maintain bone density and reduce the risk of osteoporosis. According to the US National Institutes of Health (NIH), people can try other exercises such as running, tennis, dancing, bodybuilding...

Sun exposure : Sun exposure is good for both mental health and bone health. When skin is exposed to sunlight, chemical reactions in the skin produce vitamin D. Vitamin D is an important micronutrient in promoting calcium absorption from food.

Control caffeine intake : People often have the habit of drinking coffee and tea in the morning. However, it should be used in moderation and not abused. People who consume too much caffeine have a higher risk of losing calcium through urine. Drinking more than 5 cups of coffee a day also hinders the absorption of calcium. People should drink coffee or caffeinated drinks after breakfast to avoid the risk of stomach pain and acid reflux.

Start your day with stretching : Everyone should stretch in the morning right after waking up. Stretching before getting out of bed helps muscles and bones become more flexible, improves balance and reduces the risk of falling. Exercises such as meditation and yoga in bed are also considered good stretching exercises for bone health.

Anh Chi (According to Livestrong )

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