Our bones are the framework that supports our bodies, allowing us to move, work, and live an active life. But just like any structure, they need proper care and maintenance to stay strong throughout our lives. Unfortunately, bone health often gets neglected, especially in our younger years, which can lead to problems like osteoporosis later in life. This blog is all about tips and ways to keep your bones healthy.
How Do We Keep Our Bones Healthy by Following 5 Ways
1. Fuel Your Body with Calcium and Vitamin D
- Calcium: It plays a critical role in providing strength to bones and is among the essential minerals. Calcium-containing foods are dairy items, green leafy vegetables, foods with calcium added to them (cereals, plant-based milk), and some fish with swim bladders, including sardines and canned salmon.
- Vitamin D: This vitamin is important because it enables your body to balance calcium well. Vitamin D production in the body is stimulated by adequate exposure to sunlight. Sources of healthy fats are fatty fish—salmon, tuna, egg yolks—and several fortified foods —milk and cereals. If you have difficulties with your dietary intake of vitamin D combined with a lack of sun exposure, taking a vitamin D supplement might be helpful.
2. Embrace a Balanced, Nutrient-Rich Diet
- Consume fruits, vegetables, and whole-grain foods. These contain vitamins, minerals, and anti-inflammatories that help keep bones healthy.
- Diets with adequate protein intake are beneficial in developing bone density. Calcium is rich in proteins; sources include chicken, fish, beans, lentils, and tofu, among others.
3. Engage in Weight-Bearing and Strength-Training Exercises
- Physical Activity is Key: Physical activity is highly important for bone mass. Exercises that put weight on your bones, such as walking, running, dancing, and climbing stairs, cause your muscles to pull on bones, thus promoting their growth.
- Strength Training Matters: Perform activities such as weight lifting for parts of the body at least three or two times a week, respectively. This assists in increasing muscle mass, which in turn assists in strengthening bones. It may be useful to create an effective workout routine with the help of a certified fitness trainer.
4. Maintain a Healthy Weight
Weight and Bone Health: Obesity and emaciation can put more pressure on the bones, which can lead to breakage easily. Thus, keeping to a healthy weight by controlling the foods one eats and engaging in some form of exercise can protect the bones.
5. Manage Risk Factors and Seek Professional Guidance
- Identify Your Risks: Certain factors like family history of osteoporosis, hormonal changes, smoking, and certain medications can increase your risk of bone loss.
- Don’t Ignore Symptoms: Any signs that you might develop an issue with your bone health, such as bone pain or fractures or a change in posture, should warrant that you see your doctor.
Build a Stronger You, Starting from Within!
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