But its never too early to begin protecting your bones.
Matter of fact, the sooner you start formingbone-healthy habits, the better.
One of the ways you’ve got the option to do this is by creating a nightly routine.
Same goes for peoplegoing through menopause.
During this transition, your bones grow weaker thanks to the drop in estrogen, per Johns Hopkins Medicine.
Here are a few stepseveryonecan take to build stronger bones before bedtime.
physician in the department of metabolic bone disease at the Hospital for Special Surgery in New York City
1.Eat a protein and calcium-rich snack
Have a hankering for a nighttime snack?
Make it the perfect opportunity to strengthen your bones.
Dr. Serota recommends munching on something with protein and calcium.
Protein is necessary for bone growth (and repair).
It constitutes abigpart of bone mass and volume, according toHarvard Health Publishing.
Similarly, calcium is a key ingredient of bone as well.
So when you head to the pantry for an after-dinner bite, reach for foods with these bone-building nutrients.
Veggies with tahini dip is another solid option.
Theres logic behind it.
physician in the department of metabolic bone disease at the Hospital for Special Surgery in New York City
When you stand on one leg, you put all your weight on it.
Balancing on each leg for a few minutes each day can help you reach your daily quota.
Dr. Serota recommends doing it while brushing your teeth or washing dishes.
Stand on one leg with the core engaged, being mindful of posture, she says.
Unilateral exercises(like standing on one leg while brushing your teeth) can also improve your balance.
Thats even better news for your bones, especially as you age.
Head for a stroll
A post-supper stroll is a solid way to strengthen your skeletal system.
Walking is another weight-bearing activity that stimulates muscle/bone chatter, keeping the bones strong, Dr. Serota says.
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A quick 15-minute walk can do wonders for your bone health, especially when you do it every day.
As a bonus, a walk after dinner is [also] good for digestion, Dr. Serota says.
Women over 50 should get 1,200 mg per day from all sources, Dr. Serota says.
This might sound like a lot, but its totally possible to hit the target.
This may look like having a slice of cheese or taking a calcium supplement, depending on your situation.
Just verify not to snack close to your bedtime, since that can mess with your sleep.
If you choose to supplement, check in with your provider first.
They can help you determine the right dose.
Go light on the booze
Sure, you might enjoy a drink with dinner.
But when it comes to bone health, less alcohol is always more, Dr. Serota says.
Another June 2017 Korean study of postmenopausal people came to a similar conclusion.
But too much booze isnt just bad for your bones.
Over time, it can negatively impact many other body parts and organs.
If you limit it, your breasts, brain, and belly will thank you too, she says.
That said, the research is more mixed for light drinking and bone density.
The takeaway: Like all things in life, moderation is key.
Sipping a cocktail at supper on occasion might be okay for your bones.
Either way, optimizing your zzzs is always a good thing for your overall health.
Still, time is working against you.
Among older adults, some people are more likely to develop bone-related problems like osteoporosis.
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