Physical strength… We usually associate healthy and stronger muscles with it.
But little did we know that a part of this physical strength comes from the stronger bones alongside healthy muscles. Bones serve as the structural support for our body and are responsible for body mobility. Other than this, our bones work as mineral reserves and provide our body with nutrients when needed. Further, bone marrow also serves as a site for the synthesis and maturation of blood cells. For all these reasons, our bone health is crucial.
Knowing the importance of bone health, we know there are a lot of people who do to keep their bones healthy especially when there is an increased chance of suffering from conditions affecting your bone health. But the damage to your bone health is inevitable, especially with aging. My mother got osteoporosis and after her diagnosis, she was treated by a renowned orthopedic doctor in Rawalpindi. She stayed consistent with her treatment plan for years and did all that it took to keep her healthy with the condition.
How to Take Care of Your Bones?
No matter if you are suffering from a health condition or not, it is really important to keep your bones healthy. But what can you do here? Whether you’re looking to get rid of bone pain or you simply want to increase your overall health, there are a number of things you can do. Here are some of these things that can help you to take better care of your bones.
1- Get enough calcium
Getting enough calcium is one of the best ways to build stronger bones and teeth. A low-calcium diet can increase your risk of fractures. But, most of us don’t get the recommended daily amount of 1,000 milligrams. Luckily, there are several ways to make sure you get your fill of this essential nutrient.
Milk is the best source of calcium. Other than this, you can easily find calcium-fortified foods and make them a part of your diet. enough of this nutrient. You can even find calcium supplements in the market and can use them as prescribed by your doctor.
Another good source of calcium is dark green leafy vegetables. Broccoli, for example, is an excellent source.
2- Vitamin D
Vitamin D is as important for your body as calcium. This is because vitamin D is responsible for the absorption of calcium in your body. Yes, the calcium you intake via diet requires the presence of vitamin D in your body to get absorbed and be a part of your bones. Without vitamin D, this calcium is of no use.
For vitamin D, you can sit in sunlight as it is known to initiate the synthesis of vitamin D in the human body. Other than this, you can find a variety of vitamin D-rich foods around you. People who are vitamin D deficient should use vitamin D supplements to get enough of this vitamin. You can get these supplements as over-the-counter medication or can consult your physician for a recommendation.
3- Stay physically active
When it comes to building stronger bones, physical activity plays a key role. Exercise can be a great way to strengthen your bones and improve your overall health. Regular exercise can also help you maintain good posture and improve balance. It also increases your muscle strength, coordination, and flexibility. No matter what exercise you prefer, try to spend 20 minutes of your day being physically active. There are studies proving that physical activity can even reduce your risk for osteoarthritis.
The best exercises for building strong bones are the ones that work your whole body. This includes your arms, your legs, and your spine. A combination of both weight-bearing and non-weight-bearing exercises can help you to keep your bones healthy.
4- Focus on your diet
Your food choices play a crucial role in determining your bone health, that’s why choosing the right foods is important. There are a variety of bone-healthy foods that you can choose from. From leafy greens to nuts and dairy, all of these food products should be added to your routine. Other than this, beans and lean meat are also good bone-healthy foods that you can add to your diet. It is also believed that a diet rich in protein can help promote the production of collagen, a bone-healthy component.
Also, make sure to add a good amount of omega-3 fatty acids to your diet. These fats have been shown to slow down bone loss, improve bone formation rates, and reduce inflammation. They also help to ease pain and aching joints. In a recent study, researchers found that omega-3 fatty acids can slow bone loss. So, make sure to choose your foods wisely to protect against bone damage.
Your bone health is crucial for your well-being. All of these tips can help you to build stronger bones. However, alongside these make sure to not skip your routine annual checkups and get tested for bone density especially when you are at a higher risk of developing bone health conditions.