Try These 5 Simple Ways To Keep Your Bones Strong And Healthy

Ways To Maintain Strong Bones: Bones perform a crucial function in the body by providing structure, protecting organs, anchoring muscles, and storing calcium. Our bones are constantly changing as new bone formation occurs. Most people attain their maximal bone mass around the age of 30. After that, bone remodelling continues, but you lose somewhat more bone mass than you acquire. Many people suffer from osteoporosis, a health condition in which the bones become thin and brittle, depending on how much bone mass you have before the age of 30 and how quickly you lose it afterwards. The higher your peak bone mass, the more bone you have and the lower your risk of developing osteoporosis as you become older. It is extremely important to keep your bones healthy to prevent diseases. Here are some simple ways that you can adopt in your daily routine for strong and healthy bones. 

Ways To Maintain Strong Bones

Calcium Rich Foods

Consuming calcium-rich meals is vital for bone formation and maintenance. It is also an essential vitamin for normal cell activity. Your body needs calcium to promote muscle and nerve function, control blood pressure and hormone levels, and allow communication between cells.

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Physical Activities

According to the Mayo Clinic, weight-bearing workouts like walking, running, and climbing stairs can help grow strong bones and delay bone loss. Regular physical activity helps slow bone loss and preserve bone tissue, as well as lessen the chance of fracture.

Vitamin D

Our bodies require vitamin D to absorb calcium. For persons aged 19 to 70, the recommended daily intake of vitamin D is 600 international units (IUs). For individuals aged 71 and over, the recommended daily intake is 800 IUs. Oily fish like salmon, trout, whitefish, and tuna, as well as eggs, milk, and cereals, are good sources of vitamin D.

Quit Smoking

Smoking disrupts the processes of bone turnover, resulting in reduced bone mass and bone mineral density (BMD), making bones susceptible to osteoporosis and fractures.

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Exercise

Bones are living tissues that change over time in response to the pressures applied to them. When you exercise frequently, your bones adjust by growing stronger and denser. This bone strengthening needs a proper diet, which includes appropriate calcium and vitamin D.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)