Bone plays an important role in the body. It protects our heart, brain and other organs from injury, provides structure, anchors muscles and stores such minerals as phosphorous and calcium. However, our bones tend to be weaker as we age, which affects our life in many ways. For this reason, I will reveal some ways on how to keep your bones healthy and strong in this article. Hope that you can lean and make use of it in your life.
How To Keep Your Bones Healthy And Strong – 9 Natural Tips For Implementing At Home
It is true that your bones are alive and they are continuously changing. Normally, our body breaks down old bone and rebuilds new bones. When we are young, the body creates new bone faster than it breaks down old bone. As a result, our bone mass accelerate. Yet, as we get older, we lost more bone than gain. Therefore, it is very important to protect your bone early. By this way, you can avoid some diseases related to bone as you age and keep your bones healthy and strong.
There are many factors can affect bone health. Some factors you can control but some things are out of your control.
- The factors you can control: Diet, body weight, smoking, alcohol, physical activities and medicines.
- The factors you cannot control: Age, gender, race, family history and size.
Protecting your bone health is easier than you think. Though we cannot change our gender, race or family history, we can change other things to bump up bone mass. This article will show readers some of the best tips on how to keep your bones healthy and strong naturally at home that you should know. The tips are:
1. Stay Active
2. Quit Smoking
Those who are sedentary are at higher risk of osteoporosis or bone loss than their more-active counterparts. Hence, one of the best ways on how to keep your bones healthy and strong is staying active. Like muscles, bones become stronger with exercise. So, what type of exercise is most effective? The best exercises for maintaining and building strong bones are muscle-strengthening and weight-bearing.
Any activity that requires your muscles to work harder than normal, like lifting weights, is considered as muscle-strengthening exercise. Any activity performed standing up, including running, jumping, skiing, walking, stair climbing and dancing, is regarded as weight-bearing exercise. Both types of exercise make your bones work harder. As a result, your bones will be stronger. Seriously, try to get 30 minutes of exercise each day to get a strong bones and a good health as well.
You might be surprised but smoking has a link with weak bones. Actually, quit smoking is proven good in terms of many issues and fields. Smoking is very harmful for human health in general as it can lead to several harmful diseases and conditions, especially lung problems and dental/oral issues (most terrible for use in the very first hand, smoking cause bad breath, itchy throat, cough, and yellow teeth). In terms of developing healthy bone system in human beings, giving up smoking is definitely among the best because of many reasons. Multiple studies have shown that smoking cigarettes can keep your body from efficiently absorbing calcium, which leads to the decrease in bone mass and increases your risk for osteoporosis.
Actually, no smoking is among the effective ways on how to keep your bones healthy and strong.
Vitamin K is best known for its function in blood clotting, but it is also an essential mineral on how to keep your bones healthy and strong that you should not miss out. To begin with, vitamin K helps the body make proteins for healthy bones. Additionally, vitamin K can not only reduce fracture rates but also actually increase bone mineral density in osteoporotic people. One more thing is that vitamin K and vitamin D can work well as a team. While vitamin D stimulates the absorption of calcium in the intestines, vitamin K trims down the amount of calcium excreted by the body. Broccoli, kale and spinach are the good sources of vitamin K. In fact, vitamin K is one of the most essential and important vitamins needed for your bones enhancement and development, thereby making use of this type of vitamin for boosting bone density is also one of the best natural tips on how to keep your bones healthy at home without the need for using any type of drug, pill, or medical interventions.
This is also a good way on how to keep your bones healthy and strong that I would like to reveal in this entire article and you should not skip yet make use of it as soon as possible. Not just in terms of developing healthy bone system, as we all know, caffeine is not very healthy for us. According to observational studies, the reduction of bone mass is associated with caffeine-containing beverage consumption because caffeine can interfere with the body’s ability to absorb calcium. Another study indicated that more than two cups of coffee per day can increase bone loss by negatively interacting with calcium and vitamin D. Nevertheless, it does not mean that you cannot drink coffee anymore. You can enjoy your coffee as usual but keep it in moderation as well as consume enough calcium.
Like caffeine, avoiding alcohol is one of the effective ways on how to keep your bones healthy and strong. Because alcohol can interfere with the body's ability to absorb calcium, more than two alcoholic drinks a day can put you at risk of osteoporosis. You should moderate your alcohol consumption to get strong and healthy bones. It is suggested to have two drinks per day for men and one drink per day for women.
When it comes to bones, everyone tend to think of calcium, one of the two key nutrients for bones. This mineral is essential for strong teeth and bones. If you consume too little calcium, you can be at risk of osteoporosis and other problems related to bones like rickets. Furthermore, a diet low in calcium also contributes to an increased risk of fractures, early bone loss and diminished bone density. Therefore, including plenty of calcium in your diet is the very first way on how to your keep bones healthy and strong. Apart from supporting teeth and bones structure, calcium also helps to manage blood pressure and prevent breast and colon cancer.
Taking too little calcium affects your bones negatively. Yet, consuming too much calcium also causes such health problems as diarrhea and stomach pain. So, how much calcium is enough for a day? According to the U.S. Department of Health, not everyone needs the same amount of calcium:
- For adults ages 19 to 50 and men ages 51 to 70, the current recommended daily intake (RDI) for calcium is 1,000 milligrams.
- For men after age 70 and for women after age 50, the recommended dietary allowance is 1,200 milligrams of calcium a day.
- For those who are breastfeeding, it is recommended to consume 1,250 milligrams of calcium a day.
Good food sources of calcium include cheese, yogurt, milk, canned salmon with bones, broccoli, spinach, fortified cereals and soy products such as soya beans and tofu.
Another way on how to keep your bones healthy and strong is boosting vitamin D consumption. This is the key for not only strong muscles but also healthy bones. By pairing foods that are high in vitamin D and calcium-rich foods, vitamin D helps the body absorb and process calcium better.
Because those are aged over 65 are more likely to be short of vitamin D, it is recommended that people in this age group should consume 10 micrograms of vitamin D a day. Though vitamin D is found easily in such foods as shrimp, fortified foods (orange juice and cereal), oily fish (salmon and mackerel) and eggs, it is difficult to get enough vitamin D from food alone. Besides, the best natural source of vitamin D is sunlight. 10 to 15-minute sun exposure once or twice a day also help your body produce vitamin D.
We often not notice potassium when thinking of ways on how to keep your bones healthy and strong. Normally, it helps cells remove waste and also helps muscles and nerves communicate. The fact, however, is that this mineral can improve bone health by neutralizing acids that remove calcium from the body. Potassium – rich foods include white potatoes, sweet potatoes, bananas and yogurt.
This is the last but very important tip on how to keep your bones healthy and well-developed without getting any sign or risk of bone related diseases, such as osteoporosis or bone degeneration that I would like to introduce in this entire article and want you and my other readers to learn and make use as soon as possible.
There is some medicines can cause bone loss. For instance:
- Glucocortiocoid: This is prescribed to treat rheumatoid arthritis, lupus and asthma.
- Aromatase inhibitor: This is used to treat some certain breast cancers.
- Depo-Provera: This is a commonly prescribed contraceptive.
Using these medicines for a long time can increase your risk of osteoporosis. Therefore, you should have regular medication reviews with the doctor to make sure that there are no unwelcome side effects when you use the drugs. In fact, managing your medicines is the simplest but effective way on how to keep your bones healthy and strong.
The most common of all bone diseases is osteoporosis which occurs when the body cannot create new bone as fast as the old bone is lost. This condition causes bones to become thin, brittle and weak and allows them to fracture more easily. It is estimated that about 200 million women worldwide experienced this disease. Moreover, 1 out of 5 men aged over 50 in the world will suffer from osteoporosis. For women, it is 1 in 3 those are over 50. For this reason, you should read the How To Treat Osteoporosis Naturally Without Drugs. This article will help you have a closer look on osteoporosis and advance some suggestions on how to treat osteoporosis naturally. All tips mentioned in this article are naturally and proven by science so you should read and make use of without worrying about anything
This article has shown you 9 tips on how to keep your bones healthy and strong that are very useful for you and any other readers of Vkool or even people out there who are looking for the way to strengthen their bones but finding it hard to deal with this problem. Hope that it would help you and other people who want to keep bones healthy and strong to avoid fractures or osteoporosis.
Feel free to share this article for those are coping with bone loss or those you think they need it if you find this article effective for your current need. For any question you want to ask me, comments or feedbacks, please leave it below. As an author of Vkool.com, I really welcome my readers’ opinions and thoughts, so show me yours by filling the comment section at the end of the article.
Related articles about some problems related to bones in both men and women and how to deal with them: