[dropcap]I[/dropcap]t is extremely important to build healthy bones but very few among us pay even the required attention to their bone health. Probably the biggest problem that is usually created due to bone diseases is fractures; osteoporosis and these two are the foremost symptoms of degenerating bones among patients. Statistics reveal that every year, there is an estimated 1.5 million people who suffer from falls resulting to fractures due to brittle bones. Moreover, the risk of having a fracture enhances with age, especially among women. 4 among 10 American women above the age of 50 or more have experienced a spine, hip or wrist fracture at some point of their lives.
Osteoporosis is the most common reason behind fractures and more than 10 million people who are above the age of 50 suffer from osteoporosis of their hips. So, while there are so many statistics which prove that bone diseases have become extremely common in the US, it goes without mentioning that you need to know the ways in which you can put a halt to the growing health concerns.
Can lifestyle changes help you build your bone health naturally?
Since childhood, adolescence and adulthood, minerals are imbibed within your bones and when you reach 30 years of age, you reach the peak bone mass that you could achieve. Within this time, if enough bone mass isn’t created, you’re bound to suffer from bone loss in the later stage of your life and there will also be an increased risk of suffering from brittle bones which tend to break off easily. Nevertheless, you’re fortunate enough to note that there are several lifestyle and nutrition habits that you can take in order to build strong bones naturally.
#1: Veggies have a great impact on your bones
Veggies have a great impact on your bones and they tend to be one of the biggest sources of Vitamin C which plays the role of a catalyst in helping in the production of cells which form bones. Vegetables can boost the bone mineral density which is the measurement of minerals and calcium that is present in your bones. Osteoporosis which is the other name for brittle bones and osteopenia which means low bone mass are few of the conditions which lead to fractures. If you take enough yellow and green vegetables, this will help you maintain your bone mass.
#2: Make sure you get the right amount of calcium
Women who are older than 50 years of age need to get 1200 milligrams of calcium everyday and men need 1000mg. When you decide your diet, make sure you add calcium as a vital and essential part in your diet. You should have the right amount of dairy products like yogurt, low-fat milk and cheese, orange juice which is calcium fortified, green leafy veggies like spinach, broccoli, bok Choy, collard greens, nuts like almonds, cereals and almonds. Just as there are mineral and nutrition supplements like Orthoplex, you can also get calcium supplements which should be taken once you start aging.
#3: Engage yourself in weight and strength training exercises
When you engage yourself in few definite types of exercises, this can let you maintain and build strong bones. Perhaps the best activity that you can perform for the health of your bones is high impact workout or weight-bearing exercises as this can enhance the formation of new bones. Studies among children reveal that the kind of activity which is increases the bones should be performed during the peak time of bone growth. However, one thing that you need to bear in mind is that strength-training is good among men who are interested in building muscle mass.
#4: Vitamin D is a must
It is only when you take in Vitamin D that you can let your body absorb the right level of calcium. Presently, it is recommended that people, regardless of their gender, should get 600 IU of vitamin D in a day, no matter what their age is. If you’re someone who has been taking multivitamins, you need to know that they contain 400 IU of vitamin D. When you move around under sunlight, your body absorbs Vitamin D but during the time when you’re indoor or when you reside in areas where there is limited sunlight, you should add foods which are replete with vitamin D. Fishes like salmon, herring and tuna are extremely helpful.
#5: Don’t drink or smoke excessively
There’s bad news for people with bad habits as consuming too much of alcohol or smoke can have a deteriorating impact on your health. If you’re someone who drinks often and also smokes regularly, you’re going to cause harm to your bone density. In case you’re an active smoker, try and take a look at some program which can make you quit. Consult your doctor to know more on how you can quit smoking and drinking to take care of your bone health.
#6: Excessive weight loss can weaken your bones
Although it is important to maintain a healthy weight, too much of dieting can also weaken your bones. When you’re trying to lose weight, you should speak with your doctor regarding the ideal weight that you should have and then you should choose a goal that’s healthy for your life.
Therefore, if taking care of your bone health is all that is in your mind, you should follow the lifestyle changes given above to ensure maximum benefits.
