Posted by The bones are indeed a significant part of your body because if not for the bones our skins would be lagging without proper support. Bone growth and density take place during childhood and adolescence, and this needs to be maintained after attaining adulthood as the bone density tends to deteriorate leading to osteoporosis, especially among women.
Hence, you need to ensure to maintain a lifestyle that is compatible with maintaining healthy and strong bones. Read ahead to explore more on what you can initiate to begin inculcating habits that will enable you to have strong bones in the long run.
1. Keep a track of your diet
As with any other aspect that concerns dietary intake, even to make sure your bone density does not decline with time you need to have a close watch on the type of foods you consume.
Undoubtedly, unhealthy food items will not be of much help in this regard, so if you are an avid consumer of fast food, you have to switch to the habit of consuming healthy food which comprises mainly of calcium and vitamin D.
You can obtain these nutrients from dairy products, and vitamin D too can be obtained from the morning sunlight. Apart from that, you should consume plenty of fruits and vegetables which provide you with other minerals such as magnesium and phosphorous vital for healthy bones.
2. Maintain a healthy weight
Obesity is one of the main reasons to either reduce weight or maintain a healthy weight to prevent yourself from being obese. In addition to that, maintenance of a healthy weight or weight loss if you are currently overweight also matters in terms of bone health.
This is mostly directed at women because the menstrual cycle stops for women who are underweight as a result of poor diet or too much exercise. Therefore, the levels of the hormone estrogen are low and insufficient to support the growth of bone.
3. Intake protein-based diet
Protein is another important nutrient that is necessary for strong and healthy bones. Thus, it is crucial to add as much protein into your diet because consumption of protein in low quantities reduces the process of calcium absorption which has a significant impact on the rate of bone formation.
On the other hand, it is also a matter of concern to not exceed the protein intake as too much protein consumption affects the healthy growth of bones.
To obtain protein, you can add some meat to your diet including beef, chicken as well as fish. In addition, ancestral grass fed beef liver capsules can also aid in strengthening your bones as they contain vitamin B9 necessary for protein metabolism. Also, these capsules contain vitamin K2 which is useful for calcium balance.
4. Avoid smoking and consuming alcohol
Smoking and drinking alcohol regularly can adversely affect bone density leading to a risk of bone loss. For that reason, if you are a heavy smoker or a drinker, but are concerned about your bone health, then you need to give up on both smoking and drinking.
This way, you can prevent the vulnerability of yourself from breaking a bone after a fall as well as increase your body’s ability to absorb calcium and vitamin D.
Bottom line
These are some useful ways that you can incorporate into your day-to-day life to ensure you maintain healthy and strong bones, especially if you have reached old age. There are many other tips as well which you can add to this list after some extra research.