Wellness and Lifestyle

Keep Your Bones Healthy

Last updated on October 20th, 2022 at 07:48 am

Bone loss happens naturally as we age, but there are ways to prevent it. Bones Healthy, an easy way to measure your bone density and keep track of your bone health.

How to keep your Bones Healthy?

Did you know that besides your diet, exercise is one of the best ways to make sure that you never lie on a hospital bed with a surgeon treating you for a bone disorder? Medical expertise has constantly pointed out to the fact that regular exercise makes your bones less likely to suffer from wear and tear during old age.

As you exercise, your muscles become stronger, your bone density increases, and your balance improves. Of course, you need to follow certain precautions before you exercise to avoid certain injuries.

Before starting any exercise program, make sure that you prepare your body for exercise. A brief warm-up helps you to get your muscles ready for exercise. It also makes sure that your chances of injury are decimated.

4 Bones Healthy Tips

Here are 4 tips to keep your bones healthy;

  1. Weight lifting: Weight lifting is a type of exercise that, if done correctly, will be extremely beneficial for your bones. You can opt for simple bodyweight exercises such as pushups and squats, which build muscle and strength. Avoid using very heavyweights as it causes back-related problems such as a slipped disk.
  2. Yoga: Yoga is another method of exercise that is very beneficial for bones and joints. The premise of yoga is static strength building wherein you hold a pose or an exercise for a certain period; this helps in strengthening your muscles. Along with your muscles, your bones also become stronger as you get fitter. Yoga is repetitive stress which is good for flexibility and hence keeps your joints supple and muscles in good shape. There are certain asanas that are weight-bearing and anti-gravity postures can strengthen your bones. 
  3. Swimming: Swimming again is a good aerobic exercise and is good for back and overall fitness, but doesn’t strengthen bone per se. It is a way to keep you healthy. Swimming is a cardiovascular exercise, which is also known for its calorie-burning capabilities. It is also very effective is incinerating fat and keeping your skeletal system healthy. Whereas walking and jogging and running certainly build your bones, as they are weight-bearing exercises.
  4. Pilates: Pilates is a new form of exercise that has been gaining a lot of steam lately. It does not require much equipment, as you can get started with just a mat. It is very effective in working your spine and the hips, thus keeping your lower back strong. A weak lower back increases the chances of bone disorders drastically. If you wish to discuss any specific problem, you can consult an orthopedist.

4 Bones Healthy Vitamins

Here are the four vitamins that, besides vitamin D, are important to bone heath. The good news is that you can find them in many of the foods you eat.

Vitamin A

Vitamin A is a fat-soluble vitamin that is important for building strong, healthy bones. Both osteoblasts (bone-building cells) and osteoclasts (bone breaking down cells) are influenced by vitamin A. Despite its beneficial effects, most clinical research links higher vitamin A level with lower bone density and fractures.

Too much vitamin A (over 3,000 mcg or 10,000 IU/day) will give you a headache and has been linked to bone loss. Pay particular attention to this possibility if you eat liver or take supplements.

Sources of vitamin A: Cantaloupe, carrots, cheese pizza, eggs, fatty fish, fat-free milk, kales, liver, mangoes, sweet potatoes, and spinach

Vitamin B12

Vitamin B12 appears to influence bone-building cells. Low levels of vitamin B12 are linked to a higher risk of osteoporosis in both men and women. Vitamin B12 is found in meat and fish, making vegans who don’t eat meat or dairy, at risk of bone loss.

Sources of Vitamin B12: Dairy products, eggs, fish, fortified breakfast cereal, meat, milk, poultry, shellfish, supplements

Vitamin C

Vitamin C is important for healthy gums and healthy bones. Vitamin C is essential to the formation of collagen, the foundation that bone mineralization is built on. Studies have associated increased vitamin C levels with greater bone density.

Vitamin C is water soluble and the most common reason for low levels is poor intake. Some people with poor absorption will have lower levels of vitamin C. The elderly who are in nursing homes have lower levels of vitamin C. Smokers also have lower blood levels of vitamin C because their intestines do not absorb vitamin C normally. (Yet another reason to stop smoking!)

Sources of Vitamin C: broccoli, bell pepper, cauliflower, kale, lemons, oranges, papaya, strawberries

Vitamin K

Vitamin K is important to normal bone growth and development. Vitamin K helps attract calcium to the bone. Low blood levels of vitamin K are associated with lower bone density and possibly increased fracture risk. However, clinical trials have not shown vitamin K supplementation to be helpful in improving bone density.

Vitamin K deficiency is uncommon in healthy adults, probably because it is found in many of the foods that we eat every day. People on blood thinner should not take vitamin K.

Sources of Vitamin K: broccoli (cooked), Brussels sprouts, cabbage, canola oil, kale, olive oil, parsley (raw), spinach, and Swiss chard

Blood Test To Check Your Bone Health
Importance Of Bone Healthy Diet

Bones healthy food – A healthy balanced diet will help you build strong bones from an early age and maintain them throughout your life. You need sufficient calcium to strengthen your bones and vitamin D to help your body absorb calcium.

Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. You should be able to get all the nutrients you need for healthy bones by eating a healthy, balanced diet. A good diet is only one of the building blocks for healthy bones, which also includes physical activity and avoiding certain risk factors.

You May Also Interested To Learn About: Best Vitamins For Immunity

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