Bone Health: Have Strong Bones Using This Tips

Written By Alla Levin
July 03, 2021

Bone Health: Have Strong Bones Using This Tips

Bone health is an essential facet of our lives. More often, we experience rapid growth in the childhood and adolescent stages of life. At about 18 years of age, our bones would have grown and attained the required density that begins to slow down as aging sets in. 

For this matter, it is vital to maintain your bone density as an adult to slow down the rate of losing the bones. Several tricks assure you of good results. You may try them to have your bone health in shape. But if all fails, try these tips to keep your bones strong:

Resort to calcium-rich foods

Calcium has excellent benefits to the bones. And, consumption of foods rich in it helps us get strong bone density. So, consider taking foods like milk, yogurt, kefir, cheese, and many more. 

If you don’t like dairy products, do the non-dairy foods, which are also rich in calcium. Improve your intake of canned salmon having bones, fortified soy, rice beverages, beans, nuts, seeds, leafy green vegetables, and fortified orange juices. 

Get enough Vitamin DVitamin D

Another great way to keep your bones strong is through getting vitamin D. Vitamin D plays a pivotal role in absorbing calcium in different foods. Get it from sunlight, milk, margarine, egg yolks, fortified orange juice, fatty fish like sardines and salmon, fortified soy and rice beverages, fortified yogurts, and many more. 

Consider getting vitamin D every day to make your bones stronger. You can take 2 cups of milk, approximately 500ml each day, or have a fortified soy beverage daily. For the elderly population, it’s recommended they take vitamin D supplements of 400 IU daily to keep them more potent. 

Get adequate nutrients

Nutrients play an essential role in bone health. For example, vitamin K, magnesium, and Potassium help the body to absorb and use calcium. So, getting these nutrients from various foods is a boost to your health. Improve your consumption of fruits and vegetables, nuts, seeds, fish, legumes (lentils, peas, beans), and fish to keep your bones stronger. 

Be active

Being active has a lot of health benefits, including the bones. Aim to always stay vibrant for 150 minutes a week or more to have a healthy life. You can indulge in stretching like yoga, lift weights or do push-ups, or do aerobics, dancing, golf, play tennis, walk, run or hike. 

If you develop problems while engaging in such exercises, consult your doctor for guidance. Alternatively, reach who are specialists in human health. 

Limit caffeine intake

Having caffeine in your body decreases the absorption rate of calcium. So, while you’re an addict, know that your behavior is detrimental to your bone health. If you can’t stay without caffeine, do about 2 to 3 cups of coffee a day. They shouldn’t take caffeine for pregnant and breastfeeding moms but if necessary, let it below. 

Avoid alcohol and smoking

Alcohol and smoking negatively affect your bones. If you have to drink, ensure the bottles in a day don’t go past three or consider quitting drinking altogether. Smokers can consider regulating the activity because they are at a higher risk of bone loss and fractures than people who don’t smoke. 

Bone Health: Conclusion

You can have strong bones regardless of your age. So even though it becomes an issue as age advances, having these tips in practice will significantly impact your bone health. 

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