Strong bones help one to stay healthy and fit. Hereditary factors do cause osteoporosis and weak bones after menopause. Essential vitamins and minerals do help better bones.
Bones are quite literally the support system of one’s body, and it is necessary to them strong and healthy. Bones are continuously being broken down and also rebuilt in tiny amounts. Strong bones, bones keep one fit.
The natural depletion of bone is there. The body is not able to create new bone as fast as the old bone is lost, osteoporosis can set in thus causing bones to become weak and brittle and fracture more easily. The disease is most common in postmenopausal women over the age of 65 and in men over the age of 70.
Unfortunately, some are more likely than others to develop osteoporosis as well as weak bones in general.
1. Know one’s family history.
As with many medical conditions, family history does indicate bone health. Those with a parent or sibling who has or had osteoporosis are more likely to develop it. Strong bones, bones depend upon ones’ family history.
2. Boost calcium consumption.
The intake of calcium is good. This mineral is essential for the proper development of teeth as well as bones.
Foods that are good sources of calcium include yogurt, cheese, milk, spinach as well as collard greens. You can read 7 Foods To Eat For Healthy Bones
3. Do not forget that vitamin D.
Vitamin D maintains good bone health. Boost vitamin D consumption by munching on shrimp, fortified foods such as cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement.
The body also produces vitamin D when exposed to the sun — 10 to 15 minutes of exposure three times per week is sufficient.
4. Boost bone density with vitamin K.
Vitamin K is known for helping out with blood clotting and also helps the body to make proteins for healthy bones. It is good to take foods such as broccoli, Swiss chard, and spinach.
5. Pump up the potassium.
Potassium no doubt is not necessarily known for aiding bone health but the mineral helps nerves and muscles communicate and also helps cells remove waste. Potassium can neutralize acids that do remove calcium from one’s body.
Potassium can be had in foods such as sweet potatoes, white potatoes (with the skin on), yogurt as well as bananas.
6. Make exercise a priority.
Regular exercise is necessary for good health and bone health as well. A sedentary lifestyle is a risk factor for osteoporosis
Weight-bearing exercises such as running, walking, jumping rope, skiing and stair climbing do keep bones strong. Resistance training has helped improve bone health like picking weights after going for a jog.
7. Consume less caffeine.
Caffeine has few health benefits, but not for our bones. Too much of it interferes with the body’s ability to absorb calcium.
8. Cool it on the booze.
It is advisable to have less alcohol.
9. Quit smoking.
Smoking can prevent the body from efficiently absorbing calcium, and thus decreases bone mass.
10. Do not be an astronaut.
Due to long hours and hours of weightlessness and low-calcium diets, astronauts do often suffer from space-induced osteoporosis. Vitamin K can help build bone strength in the case of astronauts. Calcium and vitamin D are very beneficial. Strong bones, bones can make one very active and agile.