There is a popular saying “To thrive in the life you need three bones. A wishbone. A backbone. And a funny bone. – Reba McEntire.”
Having strong and healthy bones is very important. Our body regularly removes old bone tissues and creates new ones that keep our bones strong and healthy. But some people suffer from Osteoporosis- a condition in which bones become brittle and weak.
The normal duration in which a person develops the peak of bone mass is 30 years. If this does not happen in someone’s case then they have higher chances to develop Osteoporosis.
But thanks to many nutritional foods, exercises and the best calcium supplement for osteoporosis that can help you build strong and healthy bones.
Below are the 7 easy ways to improve your bone strength and keep them healthy as you age.
1. Bone Strengthening Exercises
The most common solution for all the body related problems is doing exercise. Similarly, for bone strengthening, you should do some bone and muscle strengthening exercise. Weight-bearing exercises like jogging, running, jumping, walking and dancing are very effective in achieving bone strength.
The bones counter the stress during performing these exercises. This results in bone and joint becoming stronger and thicker.
These exercises are advised to people who do not suffer from osteoporosis. People who suffer from osteoporosis should avoid jumping and running exercise.
2. Calcium-rich food is the key to bone strength
Calcium is the most important mineral for stronger bones. It plays an important role in building new bone tissues, maintaining teeth, blood clotting, and nerve impulse transmission.
Adding the calcium-rich food for strong bones in your daily diet can help you regain bone strength. There are plenty of options for calcium and vitamin D intake. You can drink milk regularly and also add some dairy products to your diet.
Some other options are orange juice, soy milk, almonds, and cereals. You can even get minerals and vitamins for bones through some calcium supplements.
3. Maintain your body weight
More weight means more stress on your bone and joint. This may lead to the weakening of bone and joints. So, it becomes very important that you maintain your body weight.
Maintaining perfect body weight is a bit challenging task for some people. But if you are active and consume sufficient calories that your body requires, then you can maintain your body weight. If you consume more calories, you will need to be more active to maintain balance.
4. Eat Green veggies
Undoubtedly, green vegetables are important for your overall health. But they also play an important role in maintaining bone strength of bones in your body. Greener and darker vegetables are rich in calcium. You should add at least one green vegetable in your daily diet.
Chinese cabbage, bok choy, collard greens, mustard greens, Okra, and turnip greens are some of the great greens that can give you more calcium and vitamin D. These vegetables are also rich in Vitamin K that reduces the chances of osteoporosis.
5. Take sufficient sleep
Getting sufficient sleep is very important as our body needs time to heal up and for proper digestion. The same applies to your bones. If you are not getting sufficient sleep, then your body will not get much time to repair bone and joint issues.
A person should sleep for 8 hours a day. It is sufficient time for the body to regain energy and heal-up.
6. Consider taking multivitamin supplements
Although calcium is very important for bone health, other minerals and vitamins like Magnesium, Zinc, Vitamin D, and Vitamin K are also important to maintain your bone health and bone growth.
You can get these minerals and vitamins from various fruits and vegetables. But one cannot get them all every day. So, you can complete your daily intake of minerals and vitamins for bones with the help of supplements for strength. Various Calcium and Vitamin D supplements are available in the market. Some in the form of powder and some as a tablet.
Consult your doctor if you are allergic to supplements and choose suitable bone health supplements for your body.
7. Avoid eating bread and grains often
Yes! You read that right. Grains and bread contain sulfur compounds. So, when we eat bread or grains, the sulfur compounds breakdown into sulphuric acid and other by-products. And this sulphuric acid can increase the overall acidity of your body which may lead to bone loss.
But you can enjoy eating bread and grains in less quantity as it affects very less on your blood pH value.
Apply these 7 awesome tips to improve your bone strength. Remember, you can develop osteoporosis if you use some medications like steroids. So, try to avoid steroids and other medications that can increase the chances of osteoporosis and if you are facing the problem of bone loss then do some exercise for osteoporosis.
Increase your bone strength with the following end note quote,
“Human body has about 206 bones. One of the most important is your backbone. Stand up for yourself. Determined. Resolute. The spine of steel. Foundation of your success.”