Bones are quite literally the support system of the body, so it’s super important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts.
Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass.
There are many things we can do to keep our bones healthy and strong. Eating foods rich in calcium and vitamin D, getting plenty of exercise, and having good health habits help keep our bones healthy.
But if we don’t eat right and don’t get enough of the right kinds of exercise, our bones can become weak and even break. Broken bones called fractures can be painful and sometimes need surgery to heal. They can also cause long-lasting health problems.
To ensure lifelong bone health, you need to protect your bones from an early age.
Here are ways to keep your bones strong and healthy:
- Calcium helps form and maintains healthy, strong bones. A low calcium level contributes to low bone density and early bone loss. A proper calcium level can help prevent osteoporosis and other bone-related problems.
- Expose your arms, hands and face to early morning sunlight for about 10 to 15 minutes daily to help your body naturally produce enough vitamin D needed for strong and healthy bones. You can also eat foods rich in vitamin D, such as milk, cereal, orange juice, sardines, shrimp, egg yolks and tuna.
- Salt is known to cause excessive calcium excretion through the kidneys. High Salt is known to cause excessive calcium excretion through the kidneys.
- To enjoy good health and maintain strong bones, avoid drinking more than one drink a day if you are a woman, and no more than two a day.
- It is better to Quit Smoking. Smoking cigarettes can lead to a variety of health problems; including issues with your bones. It prevents the body from efficiently absorbing calcium, thereby decreasing bone mass.
- Regular exercise is always recommended for keeping your body in good shape and reducing your risk of falls. Particularly, weight-bearing exercises should be done on regular basis to maintain and improve bone health.
- Vitamin C is essential for collagen formation and normal bone development. As it is an antioxidant, it helps reduce stress to protect you against inflammation which drives bone resorption contributing to reduced calcium in the bones.
- Drink Less Coffee .The caffeine in coffee can interfere with the body’s ability to absorb calcium, which contributes to low bone strength. Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor types. Do not drink more than 2 cups of coffee a day and avoid excess intake of other kinds of caffeine-laden beverages.