4 Effective Ways to Promote Bone Health |
Posted: January 28, 2022 |
The skeletal system is your support system. This is a foundation to which your muscles are attached. Without the skeletal system, you will be unable to accomplish most of the actions and motions that you perform on a daily basis. Unfortunately, most people don't give much thought to the health of their bones. But if you want to live a long and healthy life, even in your old age, you must consider the health of your bones. Below are some effective tips on how to maintain your bones healthy for a longer period and how to boost bone health. 1. Calcium and vitamin DYou probably know that calcium is necessary for the formation of bone tissue, the most important nutrient in bone health. Because bone is continually being destroyed and new ones are being formed, it is important to get enough calcium throughout your whole life. This process occurs from childhood until early adulthood, around the age of 30, when we reach our maximal bone mass. Calcium is essential at this period to build new bone tissue to replace the old ones. Anyone under the age of 50 should consume 1,000 mg of calcium daily, while those above 50 should get 1,200 mg. This is because, on average, the bone-building process slows at the age of 30, and you begin losing more bone than your body may create. By the age of 50, the process of bone repair is considerably reduced, so calcium intake should be increased. By consuming lots of calcium, especially if you are under the age of 30, you can slow down the bone mass loss. Bone loss is associated with diseases like osteoporosis. The good news is that increased calcium consumption can delay the course of osteoporosis in people who already have it. When taking calcium, it's easy to overlook vitamin D, which is essential for calcium absorption. Even the greatest calcium intake won't help you if you don't consume vitamin D. Vitamin D is found in foods like sardines, eggs, and cereal. You may also consider taking vitamin D supplements. 2. Vitamin K and potassiumVitamin K and potassium may also benefit your bone health, although indirectly. Both of these nutrients reduce the amount of calcium eliminated from the body, allowing the majority of the calcium to be used to repair bone and preserve bone mass. Products high in potassium include bananas, sweet potatoes, and yogurt. Products like broccoli, and spinach can help add vitamin K. Try to include more of these products in your diet to ensure bone health. 3. Strength trainingSpecific forms of exercise can aid in the development and maintenance of strong bones. Weight-bearing or high-impact exercise is one of the best forms of physical activity for bone health because it encourages the creation of new bone. Furthermore, it has the potential to be particularly effective in reducing bone loss in older individuals. Strength-training exercises are important for more than just building muscular mass. It may also aid in the prevention of bone loss in both young and old women, particularly those with osteoporosis, osteopenia, or breast cancer. If you want to go further, schedule a physical therapy session with an experienced specialist. While ensuring regular physical activity, physical therapy can help you change your daily habits that lead to bone degeneration. 4. Lifestyle changesSmoking is one of the major risk factors for bone loss and has a higher risk of osteoporosis. The chemicals you inhale along with cigarette smoke can impair your body’s ability to regenerate bones and make you lose more bone than your body can generate. For this reason, it is crucial to stop using tobacco products if you want to promote bone health. Just like cigarettes, alcohol may also negatively affect your bones. Alcohol impairs the use of vitamin D in the body. This can reduce the amount of calcium absorbed. Because of this, heavy drinkers often don't get enough nutrients like calcium and vitamin D. Both of them are crucial for optimal bone health.
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