Bones are the support system of the body, literally, apart from providing structure they also protect organs, anchor muscles, and store calcium. So it’s very important to keep them strong and healthy.
When you’re young you tend to gain more bone mass than lose, but once you turn 30 your body starts to lose more bone mass than it can gain.
According to recent statistics, one in three women over the age of 50 years and one in five men will experience bone fractures in their lifetime.
Don’t worry, it’s not as bad it sounds. If you take care of your bones and keep them healthy. They will likely remain dense enough even when you’re older without causing any problems.
However, if your bones are thin and unhealthy. Then, they might start deteriorating quickly. This can lead to weak brittle and diseases like rickets and osteoporosis. It can be expensive and difficult to get back healthy bones after that.
This article will tell you the natural ways in which you can build healthy bones.
11 Ways to Build Healthy Bones
1. Increase Calcium Intake:
The first thing that usually comes to mind when you hear about bones is calcium. Maintaining a proper calcium intake can make them stronger. The recommended amount of calcium per day is 1000 mg (milligrams) for most people. Although, teens need 1300 and older women require 1200 mg.
Foods Such as cheese, yogurt, beans, salmon, and sardines are rich in calcium. We would suggest filling your calcium needs through diet rather than supplements and tablets.
2. Exercise Regularly:
Regular exercise is the key to keeping a number of health issues away and bones are no exception, your bones respond to exercise by becoming stronger. Exercising can also help you maintain muscle, coordination, and balance. Which in turn helps to prevent falls and related fractures. A sedentary lifestyle is considered a risk factor for osteoporosis.
One study found that athletes who exercise regularly have the highest bone density.
Showing exercise has a positive effect on bone health. Weight-bearing and resistance exercises are best for strengthening your bones. Weight-bearing exercise can be anything from hiking, walking, jogging, and climbing. While resistance exercises include lifting weights and you can pick your choice or do both of these.
3. Get Enough Vitamin D:
Just like calcium, vitamin D is also vital for good bone health it protects your bones by helping your body absorb calcium. Vitamin D also helps to support the muscles needed to avoid falls.
Children need vitamin D to build strong bones and adults needed to keep their bones strong and healthy. If you don’t get enough vitamin D you’re more likely to break bones as you age.
Some good sources of vitamin D are sunlight and foods like salmon, tuna orange juice, and soy milk. Just keep in mind vitamin D is found in very few foods.
4. Avoid Alcohol:
You must be aware that drinking too much alcohol is bad for your body. A lesser-known ill effect of alcohol is that it’s damaging to your bones as well.
Drinking alcohol can impact bone nutrition and disrupt hormone regulators. Which are important for bone formation. It reduces this process by directly inhibiting bone-forming cells.
5. More Potassium:
Potassium helps maintain a healthy acid-alkaline balance in the body leading to reduce calcium loss. Potassium also plays a buffering role in your blood keeping the bone-strengthening materials like calcium and phosphorus from being lost from the bones and kidneys.
Researchers found that people with high potassium intake have 8% greater bone mineral density than those with lower intake. You can eat potassium through foods like legumes, bananas, spinach, broccoli, and potatoes.
6. Cut Down On Coffee:
Studies have shown that caffeine consumption contributes to low bone density. Caffeine takes calcium from bones which leads to a decline in its strength.
In fact, you lose six milligrams of calcium for every 100 milligrams of caffeine intake. So if you’re finding it difficult to curb your caffeine addictions. You can go to decaf coffees and still be satisfied.
Little green and black fruits as well as olive oil are rich in powerful antioxidants that reduce oxidative stress and inflammation. They also promote bone cell formation increasing bone density and making them stronger.
You can make it an ingredient in your favorite dish salad or sandwich. Remember they’re quite bitter when coming straight off the tree.
8. Quit Smoking:
Among the many harmful effects of smoking damage to bones is one of them. Smoking reduces the blood supply to the bones making them weaker. The nicotine in cigarettes slows the production of bone-producing cells.
It also decreases the body’s absorption of calcium. Which is necessary for vital cellular functions and bone health. Smoking affects the balance of hormones including estrogen. Which is needed to build and maintain a strong skeleton.
9. Eat Lots Of Leafy Green Vegetable:
Eating lots of leafy green vegetables is very good for bone health. They are high in calcium and are easily absorbed by the body. Some leafy green vegetables that are good for you are spinach, kale, collard, and turnip.
You must be used to have nuts as a snack or as an addition to your salad. You’ll be surprised to hear that nuts are loaded with minerals that are essential to building strong bones. Nuts are rich in omega-3 fatty acids. Which decreases the rate of bone breakdown and keeps bone formation constant.
They are also a good source of magnesium. Which helps in the absorption and metabolism of calcium in turn promoting bone health. Some nuts that you can eat are walnuts, almonds, and cashew.
11. Tap Water:
One of these simplest ways to improve bone health. It’s drinking tap water. Tap water contains fluoride which helps prevent cavities. Cavities are a part of your bones and fluoride adds to their density making them healthier and stronger.
Researchers found that drinking fluoridated tap water improves bone density and reduces the risk of hip and spine fractures.
For further advice do reach out to your local doctor or family doctor.
Let Us Know by commenting below that which one or two ways you need to add or remove from your diet.
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