Taking care of your bones is very important if you want to live a healthy life as you get older. Bones are a very crucial part of the human body, as they perform very essential tasks in our daily activities.
As we get older, our bones become thinner and losses their density. Osteoporosis causes bones to thin and become brittle and weak. To protect your bones and maintain a strong bones, you need to follow some healthy lifestyle.
In this article, we are going to discuss 10 essential tips for strong bones. continue reading to found out more.
10 Essential Tips for Strong Bones
1. Always Consume calcium-rich Foods
The bone tissue relies heavily on calcium as a primary structural component. It is a vital mineral that is required for the production of bone and teeth in youngsters who are still growing.
In adults, the bones absorb calcium to make them stronger. In circumstances where there is a calcium deficiency, the body releases calcium to other parts of the body where it is needed (i.e., acting as a store), causing the bones to become weak and brittle, which in turn increases the likelihood that they will break.
A deficiency can also raise the risk of bone illnesses such as osteoporosis, which is also characterized by weak bones but does not manifest any symptoms until the bone breaks.
Calcium has a Recommended Daily Intake (RDI) of 1,000 milligrams per day for the average adult, but adolescents who are still growing require 1,300 milligrams and women who are older than 50 require 1,200 milligrams.
Tofu, beans and other legumes, tiger nuts, bread, broccoli, sardines and salmon, soy milk, dairy products (milk, yogurt, etc.), and shrimp are examples of foods that are high in calcium content.
2. Exercise regularly
The bones can be strengthened in many different ways, but one of the most essential ways is through exercise. Due to the fact that bone is a living tissue, it is strengthened as a direct result of physical activity. There are many different kinds of workouts, but the ones that are ideal for building strong bones are ones that involve weight bearing and resistance training.
Researchers found that older adults who participated in strength-training exercises saw improvements in their bone mineral density, muscle strength, and overall body size.
Jogging, walking, trekking, climbing stairs, jumping rope, dancing, playing tennis or football, and other activities all count as weight-bearing workouts since they are performed in opposition to gravity.
Resistance exercises include using body weight, such as push ups and pull ups, using free weights, or using weight machines. The goal of resistance exercises is to impart resistance to movement in order to challenge the muscles and force them to work harder. Having a healthy diet is one of the most important things you can do for strong bones.
3. Stop Smoking
If you are a smoker and you were looking for one more reason to quit, the link between smoking and osteoporosis should be enough to convince you to kick the habit.
When you get older, smoking has an even more detrimental effect on your bones and overall health than it did when you were younger. The good news is that if you quit smoking, the negative effects that smoking has had on your bones can be undone or at least slowed down significantly.
4. Limit caffeine consumption
Consuming an excessive amount of caffeine might result in a reduction in the amount of calcium that is absorbed by the body. Aim to consume no more than 400 milligrams (mg) of caffeine each day as an adult, which is equivalent to around three cups of coffee (1 cup = 8 ounces or 237 mL).
Women who are pregnant or breastfeeding should not consume more than 300 milligrams of caffeine per day (about 2 cups per day).
5. Supplement Your Diet
Even while nutrition and sun exposure are two of the best ways to receive many of the necessary bone elements your body needs, there are instances when these methods aren’t sufficient. It’s possible that you’ll need to add some supplements to your diet in order to get the added protection you need.
Talk to your primary care provider about the possibility of include the following bone-healthy foods in your diet:
6. Avoid Too Much Salt (sodium) Consumption
The mineral sodium, which is present in salt, can cause bone density to decrease in excessive amounts. By examining the labels of different foods, you can choose ones with less salt. Only 1,500 milligrams of sodium are required daily for adults who are healthy.
7. Consume Enough Seafood
Calcium and protein are abundant in canned sardines, shrimp, and salmon. Canned sardines also include a good amount of shrimp.
Additionally, omega-3 fatty acids can be found in abundant amounts in salmon.
8. Avoid Being Overweight
Extra pressure on the bones can be caused by overweight. Even if you can just devote a small amount of time to physical activity and healthy food each day, you can still improve the overall health of your body. The likelihood of low bone density, and therefore an increased risk of bone fracture, is multiplied by the presence of obesity and Type 2 diabetes.
On the other hand, not obtaining enough calcium and having a low body mass index both weaken bones and can contribute to loss of bone density at an earlier age.
9. Consume Enough vitamin D
When discussing bone health, vitamin D is another component that cannot be overlooked. Vitamin D assists the body in the absorption of calcium and phosphate, which are both necessary for the development of healthy bones. It is helpful for the body to keep the amounts of calcium, magnesium, and phosphorus in the blood at a consistent level.
The primary production of vitamin D occurs in the dermal layer of the skin via a chemical reaction that is dependent on exposure to sunlight. This is the primary natural source of vitamin D. (UV radiation). Other food sources, such as mushrooms that have been exposed to UV light and the meat of fatty fish, are also capable of providing traces of the vitamin.
Because vitamin D is only found in a limited number of food sources, people often get it through dietary supplements. A deficiency in vitamin D can result in rickets in children as well as osteomalacia or osteoporosis in adults. Rickets can be prevented by getting adequate amounts of vitamin D. In order to have stronger bones, you should also receive the recommended daily amount of vitamin K.
10. Having a Lot of Fruits and Green, Leafy Vegetables in Your Diet
Green vegetables and fruits can also give you the minerals and vitamins you need to build and keep your bones healthy. Minerals and vitamins like magnesium, potassium, vitamin C, and vitamin K (which helps the body make proteins that are used to build bones) help the body absorb calcium and get rid of metabolic acids that could be bad for the bones.
Some of them are asparagus, broccoli, green beans, okra, spinach, lettuce, bitter leaf, and tomatoes.
Your bone is a very important part of your body and is involved in many of the actions you do on a daily basis. If you do not take proper care of your bones, you run the risk of developing conditions such as osteoporosis, osteoarthritis, paget’s disease, and rheumatoid arthritis.
You may maintain a healthy body and strong bones by adhering to the advice given above regarding how to build strong bones.