Bones are the framework of your body. They provide structure to our body, protect our vital organs and play an essential role in our movement by anchoring the muscles
Thus, Maintaining good bone health is very important, since, with age, our bones remodel themselves and also become weak and brittle, (osteoporosis) if proper care is not taken.
Herr are some of the best ways by which you can keep your bones strong and healthy.
- EAT CALCIUM-RICH FOODS
Calcium is essential for maintaining healthy and strong bones. Low calcium levels in your body may result in low bone density and weak bones. Intake of calcium-rich foods like almonds, broccoli, milk, kale, sardines is essential for healthy and strong bones.
- GET ENOUGH VITAMIN D
Vitamin D is as essential as calcium for our bones. Getting adequate exposure to the sun can help your body make Vitamin D naturally. While overexposure may cause severe skin problems but the UV B rays of the sun are good for bones. Provide your bones enough Vitamin D by eating Vitamin D rich foods like fish (tuna, sardines), egg yolk. Some people like older ones may need to take Vitamin D supplements.
- EXERCISE REGULARLY
Regular exercising is essential for a healthy body and mind, especially for bones. But, not all activities are beneficial for bone development and growth. Exercises involving your feet and limbs such as walking, running, jumping along with weight and muscle strengthening exercises are right for your bone health.
- NO SMOKING
Smoking is always injurious to health and causes a lot of health disorders. Smoking reduces blood supply to the bones and lowers the calcium absorption capacity of bones. You should stay away from smoking for maintaining a healthy framework of your body.
- CONTROL YOUR DRINKING HABITS
Drinking alcohol in moderation is good for cardiovascular health but overdrinking has a harmful effect on the bones. Excessive consumption of alcohol slows down the healing capacity of bones during fractures. A glass of two of wine is okay, but more than that is detrimental to your health.
- LOWER YOUR SALT INTAKE
A diet with high amount of salts makes the bones fragile and increases the risk of fractures. Excessive salt in your diet causes the excretion of calcium through urine and can cause calcium deficiency in your body if it is not compensated through diet. Cut down the additional salts in your plate for keeping your bones healthy.
- GET ADEQUATE SLEEP
Researchers have shown that not getting adequate sleep increases the risk of osteoporosis among people. Chronic sleep deprivation is linked to low bone density. Getting 7-8 hours of sound sleep is quite essential for the overall health of your body.
Hence, a proper diet and right amount of exercise and sleep are entirely necessary for keeping the framework of your body strong and healthy. Healthy and robust bones can save you from the pain which occurs in the old age, and can also make you less dependent on others.