5 Ways to Strengthen Weakened Bones Caused by Diabetes

And it's not just by drinking milk.

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As if diabetics need another reason to roll their eyes, it seems that there is one more side effect of the disease. Diabetes is actually tied to a reduced bone mineral density. Meaning, diabetics are likely to have weaker bones.

In a recent study, researchers looked at 64 adults diagnosed with type 1 diabetes and compared them to 63 adults without diabetes. All of the details, such as age and gender, matched so that the groups represented each other.

What they found was that the diabetic group had significantly less bone density. This, they say, increases the risk of bone fracture significantly.

So what can you do? First, try to get your diabetes under control so that there is less damage done to your body.

Then, try to get some calcium and vitamin D into your diet to help support bone health. Here are 7 ways to do just that:

#1 Get some sunshine

Sunshine is the best way to naturally get vitamin D. Our bodies do not produce vitamin D, and it isn’t all that abundant in foods. When we get some sunshine, our bodies convert those rays of life energy into vitamin D. Then, this vitamin supports healthy bones.




#2 Eat more leafy greens

This may sound crazy, but many dark, leafy greens have more usable calcium than dairy products. It’s true! Try broccoli, cabbage, and okra to get the most bang for your buck.

#3 Eat more nuts

Just like leafy greens, nuts are a great source of calcium. Just one ounce of mixed nuts has a little over 30 mg of calcium. We need about 1,000 mg of calcium a day, so nuts cannot serve as your primary source of calcium. But they can provide you with an extra little boost in between meals so that your bones have a constant flow of calcium in the body.




#4 Eat more oily fish

Oily fish, such as salmon, sardines, and mackerel, are a great source of vitamin D. Vitamin D is crucial for good bone health, so enjoy an oily fish several times a week. Plus, fatty fish is excellent for your brain, as well.

#5 Eat eggs

Eggs are like the perfect little package of nutrition. They have all of your nutritional needs in one little shell, including vitamin D. Start your day with two hard-boiled eggs for a boost of protein and bone-supporting vitamin D.

References

NHS UK. URL Link. Retrieved June 1, 2017.

JCEM. URL Link. Retrieved June 1, 2017.


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Marquis is a freelance writer currently living in Ecuador. She contributes to health blogs as well as writes about her experiences as an expat in Ecuador. Her background is in Psychology but she has left that behind to write, on the road.