Bones serve as the framework of the body. They protect our internal organs and serve as the scaffolding for the muscles, allowing us to move freely. However, your bones become thin, weak, and brittle as you age. This puts you at risk of developing osteoporosis, which women and men are both vulnerable to. To avoid this condition, you have to keep your bones healthy by building bone mass, and prevent its loss early on. Here are some simple ways to strengthen your bones.
1. Have a regular exercise routine.
A person who has a low bone density is at risk of developing osteoporosis. A study comparing bone density in women of different body weights and activity levels showed that active women with low body weight had the highest bone density. This implies that exercise can have a positive effect on bone density.
If you’re elderly, avoid being sedentary. Be active and keep moving through exercise. You can do some weight-bearing exercises like walking, stair climbing, jumping rope, dancing, and step aerobics to keep your bones strong.
Other studies revealed that resistance exercises can improve bone health. Squats, push-ups and bending are resistance exercises that you can do at home. Falls can be prevented if an elderly has improved strength and balance. In the event of a bad fall, there are professionals in orthopedic services in Provo, Utah that can help you.
2. Monitor your weight.
Some women who are underweight experience a lapse in their menstrual period. This is because of unhealthy eating habits and immoderate exercise. If that happens, the estrogen level becomes too low, inhibiting bone growth. Therefore, it is important to maintain a reasonable weight.
3. Watch what you eat.
Calcium and vitamin D are essential for proper bone development. Milk and other dairy products are good sources of calcium. Meanwhile, sardines, shrimp, and tuna contain vitamin D. Sun exposure of 10 to 15 minutes at a time also helps the body produce vitamin D. Furthermore, a study found out that vitamin K and vitamin D work together. While vitamin D promotes calcium absorption in the intestines, vitamin K reduces the amount of calcium the body excretes, so load your plate with vitamin K rich foods like broccoli, spinach, and kale to boost bone density.
In addition, a diet high in potassium can likewise improve bone health in pre- and post-menopausal women. Potassium seems to neutralize acids that remove calcium from the body, so include bananas, sweet potatoes, and white potatoes in your diet, as they are all rich in potassium.
4. Everything in moderation.
Although alcohol may reduce the risk of heart problems, stroke, and diabetes, heavy alcohol consumption disrupts body functions and can cause vitamin deficiencies. It impairs vitamin D absorption which results in bone loss. The same holds true with caffeine. Caffeine may be beneficial to our body but it does not do well with our bones. Consuming more than two cups of coffee a day promotes bone loss according to a study. For alcohol and coffee lovers, the trick is to moderate intake.
Bones play an important part in the overall function of your body. They support and protect your body, and enable you to move. Whether you are young or older, make bone health your priority. For strong and healthy bones, exercise regularly, watch your weight and diet, and drink in moderation.