The skeletal system is the supporting system of the body. Therefore, it’s very important to have strong and healthy bones. Usually, weak bones are considered a problem of older people, so there’s much that we can do in our younger days, to ensure that they are healthy and stronger later in life. But, the tips we offer below can come in handy for all people who have bone problems.


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Bones – What You Need To Know

The bones grow and develop until we turn 30. Even though this can sometimes vary from person to person, this is when we usually reach a peak in the development of bone mass. Until we turn 30, the construction and regeneration of the bone mass move naturally, at a faster pace. After that, we start to “lose” our bones.

As far as bone mass is concerned, some people may have a lot of “savings”, due to many factors, such as genetics and nutrition. These people should not be very much concerned with the bone mineral density. But, those that are less fortunate, with their bodies being less able to create and regenerate bone mass fast, might develop osteoporosis. This disease is characterized by weak and brittle bones, leading to more easier fractures later in life. It is more common in women after the age of 65, and in men over 70 years of age.

Since it’s impossible for you to know whether you’ll develop osteoporosis at older age, it’s best to take measures while you’re still young, to increase the bone mass and to prevent the loss of bone to some extent.

How To Improve The Health Of Your Bones

Unfortunately, some people are more prone to weak bones and osteoporosis than others. Some of the most affected are Caucasian and Asian women, in postmenstrual age. But, there’s no room for fear, as you can do some things to increase the bone mass and decrease the likeability of developing osteoporosis. Here we show you 6 tips, which will help you make your bones healthier and stronger.

1. Learn Your Family History

As with many other medical conditions, family history is the key factor for bone health. If one of your parents, grandparents or siblings have osteoporosis, it’s very likely that you’re going to have this medical condition as well. This way, you’ll know to improve your nutrition at a younger age and prepare your bones for what’s expecting you later in life.

2. Increase Your Calcium Intake

When we think of bones, we also think of calcium. This is the primary mineral for proper development of teeth and bones. But, increasing the calcium intake is not the only cure for bone loss. You also need to help your body with the calcium absorption, and increase the intake of foods rich in vitamin D as well.

Foods that are a good source of calcium are yogurt, cheese, milk and other dairy products, spinach and other greens.

3. Don’t Forget Vitamin D

As we just mentioned, calcium and vitamin D go together. These two nutrients work together and help the body absorb the necessary amounts of calcium. Increase the intake of vitamin D by eating shrimp, cereals, orange juice, sardines, tuna, soy milk, mushrooms, and egg yolks.

Also, when exposed to sunlight, the body produces vitamin D. From 10 to 15 minutes of exposure a day, three times a week is enough.

4. Exercise regularly

Regular exercise is a key in keeping health problems away from you. The same is applicable for the bones. In fact, a sedentary lifestyle is considered a risk factor for osteoporosis. When different groups of people are compared, athletes have the highest bone density. This suggests that exercise and normal body weight have a positive effect on bone density.

Walking, jogging, jump rope workout, skiing and climbing up the stairs are considered as the most effective exercises when it comes to strengthening the bones. Resistance training is also good for improving bone health.

5. Reduce Your Alcohol Intake

Heavy alcohol intake can cause bone loss, because it interferes with the vitamin D functionality. But, moderate alcohol intake is good – one glass per day for women, two for men.

6. Stop smoking

Here’s another reason for you to stop smoking. Many studies show that smoking prevents the human body from properly absorbing calcium, which consequently reduces bone mass.

Recipe For Bone Health

Of utmost importance for improved bone health is an increased intake of calcium and vitamin D, and regular exercise. These three are considered the magical ingredients when it comes to creating and regenerating bone mass.

Start by increasing your physical activity to at least three days of workout per week. Also, you can prepare and consume the following smoothie each morning, to make sure you enter the required amounts of calcium and vitamin D.

  • Freshly squeezed orange juice (1 orange)
  • 1 cup of soy milk
  • A handful of spinach
  • A handful of kale
  • 1 medium-sized banana

Put the ingredients in a food processor and pulse until everything is combined. Drink bottoms up.

Reference:
Bone health: Tips to keep your bones healthy
Top Foods for Calcium and Vitamin D