Your bones make up the framework of your body. It is especially important for people to have healthy bones. They play a very important role in keeping your body strong, energized and protected from injuries.
Following tips for healthy bones also help to keep you away from the risk of osteoporosis. Bone health is essential for energy, strength and good physical form.
Here are five tips that can help keep your bones strong:
1. Get enough calcium and vitamin D
Calcium is a vital nutrient that helps to build young bones and strengthen them as well. Vitamin D is equally important because it facilitates the absorption of calcium.
Adult men and women need about 1,200 milligrams of calcium and at least 500 international units of vitamin D every day. Taking these vitamins will help to keep your bones healthy. Natural food sources of calcium include cottage cheese, low-fat milk, spinach and salmon. You can get natural vitamin D from the sun and some food sources.
So make sure to get enough vitamin D and calcium to prevent bone loss as you age.
2. Take calcium supplements
Taking calcium supplements helps to ensure that you get sufficient amounts of calcium every day. Calcium and vitamin D supplements are easily available over the counter. But you need to consult your doctor before taking any supplement. This will help to give you their maximum benefits without the risk of overdose.
Tips on choosing which calcium supplements to take?
When choosing a calcium supplement, the most important factors to consider are the quality of the supplement, the type of calcium it contains, and the dosage.
- Quality is essential because it is important to ensure that you are taking a supplement that is free from contaminants.
- Carefully read the label to determine the proper dosage as overdosing on calcium supplements can have adverse effects on your body.
- Different types of calcium offer different levels of absorption, so make sure to select one that your body can absorb easily. The two main types of calcium found in supplements are calcium carbonate and calcium citrate. Other forms of calcium include dolomite, chelate, gluconate, lactate and phosphate, but these are not as commonly used as the other two varieties mentioned above.
- Calcium carbonate is the most common form of calcium supplement and is often derived from limestone or oyster shells.
- Calcium citrate is another form of supplement that is better absorbed than calcium carbonate when taken on an empty stomach. It also requires less stomach acid for absorption than other forms, making it ideal for those who have digestive issues.
Doing research online or speaking with a doctor or nutritionist can also help you make an informed decision about which calcium supplement would be best for you.
Exercise is one of your body’s most important needs to keep your bones healthy and strong. A daily 30-minute exercise that involves simple weight lifting can do wonders for the development of strong bones. Walking for 30 minutes a day can also help to stimulate your body to develop healthy bones.
4. Avoid smoking
Smoking can cause adverse effects to the health of your bones. Because of the nicotine contained in cigarettes. It can hamper bone growth and make them brittle and weak.
This bad habit increases the risk of osteoporosis, a condition in which bones become brittle and can easily break. It also increases the risk of fractures, even from minor falls or accidents. It also interferes with the body’s ability to absorb calcium from food, further weakening bones and increasing the risk of fracture.
Smoking can reduce blood flow to the bones and hinder healing after an injury. These risks increase with age and long-term smoking habits.
Quitting smoking is one of the most important steps you can take to improve your bone health and reduce your risk of fracture. Here are some tips to help you quit smoking:
- Make a plan: Decide when you want to quit and how you plan to do it.
- Get rid of your cigarettes: Throw away all your cigarettes and ashtrays so that they’re not around to tempt you.
- Avoid triggers: Identify the situations, people, or places that trigger your cravings for a cigarette, and try to avoid them as much as possible.
- Find alternatives: Try activities or strategies that can help distract from cravings such as deep breathing, exercising, chewing gum, drinking water, or talking with friends.
- Seek support: Tell your family and friends that you are quitting smoking and ask them for their support and encouragement. Join a stop-smoking program or online community for additional support.
- Reward yourself: Set up rewards for yourself when you reach certain milestones in your quit journey such as one week without smoking or one month without smoking; these rewards could be anything from a relaxing massage to a new outfit.
5. Talk to your doctor for advice
Ensure the health of your bones by talking to a medical professional who can advise you on how to make your bones healthy and strong. A bone density examination is also a good way to determine if you are at risk of osteoporosis. Ask your doctor for more details about this process.
These are the five tips that can help you to get healthy bones. They can help to ensure the health of your bones and keep you protected from the risks of osteoporosis.
Protect your bone health while you are still young. It only takes a few steps to ensure the protection of your bone health. For more lifestyle tips, you can visit our exercise and vitamins blog posts.