An inevitable part of the aging process is that our bones also age and become weaker than ever before. Each of us loses bone, but there are things we can do to prevent ourselves from getting osteoporosis. How do you keep good bone health?
In addition to regularly treating yourself to a full body deep tissue massage, here are four tips to maintain good bone health as you age.
1. Get Enough Nutrients To Keep Your Bones Strong & Have Good Bone Health
Your diet is essential for maintaining an all-around healthy and robust body, and it is also necessary to ensure you maintain good bone health as you age. There are a few different nutrients with which you should be nourishing your body with.
First of all, calcium is the most essential nutrient for bone health as it is one of the main components of bone. It is the mineral accountable for good skeletal health while also encouraging additional fundamental metabolic processes in your body.
To provide your body with calcium, you need to be eating calcium-rich foods such as milk, yogurt, cheese, and kefir. For non-dairy eaters, fill your plate with salmon with bones, leafy green vegetables, and beans and nuts.
Secondly, you want to be consuming an adequate level of potassium, vitamin K and magnesium as these nutrients assist your body in absorbing and utilizing calcium. Healthy foods such as fruit and vegetables, legumes, whole grains, seeds and fish are filled with these essential nutrients.
Additionally, vitamin D supports you in digesting the calcium in foods. Vitamin D-rich foods and drinks include milk, fortified soy and rice beverages, fortified orange juice, fatty fish like salmon and sardines, margarine, egg yolks, and fortified yogurts.
Furthermore, you need to be eating a sufficient amount of protein as this helps to produce muscle which, in turn, will work to keep your bones healthful. The best forms of protein are meat, poultry, fish, shellfish, legumes, nuts and seeds.
2. Say Goodbye To Bad Daily Habits
Now that you have added all the right nutrients to your daily life, it is time to say au revoir to the bad daily habits you have that drastically reduce the health and wellness of your bones (and body).
You can probably guess the bad habits that are going to be on this list: alcohol, caffeine, sodium, soft drinks and cigarettes are awful for bone health as they hinder the body’s capacity for consuming and handling nutrients to create bone.
Limit the amount of sodium you eat and the alcohol and caffeine you drink (at least avoid making them a daily occurrence), and completely stop inhaling soft drinks and cigarettes, as no amount of these is beneficial for your body.
In fact, if you are a smoker, then you are more likely to lose bone faster and endure bone fractures than non-smokers.
3. Incorporate Active Practices Into Your Daily Life
There is probably no list of “ways to stay healthy” that doesn’t include a mention of activity or exercise. After all, having some exercise (no matter how light or heavy) in your weekly routine is essential for maintaining all elements of your health.
You should aim to do some form of activity every day, even if it is just a 30-minute walk around the block after dinner. Generally, you should be moving for at least 150 minutes each week.
The best forms of exercise for strengthening your bones are those that include weight-bearing exercises and resistance activities. Movements such as squats, lunges, deadlifts, push-ups and shoulder presses are the most efficient at building your muscles and keeping your bones healthy.
In addition to these weight-bearing exercises and resistance activities, you should also be including stretching exercises a couple of times a week to enhance your balance and coordination skills, which will reduce the chances of you falling or stumbling and breaking your bones in the future.
No matter what your age, you can begin strengthening your bones now by doing some form of exercise.
4. Upgrade Your Dietary Supplements
In our busy lives, it can be incredibly challenging to ensure that you are consuming all the necessary nutrients on a regular basis. For this reason, it is recommended for most people to take some forms of dietary supplements to make sure that they can maintain bone health.
Consider taking a Calciton D tab, which advances the intestinal absorption of calcium, thereby sustaining sufficient levels of calcium in the body. This supplement is fantastic as a component of a healthy diet and lifestyle. However, always consult with a doctor before introducing variations to your health and wellness plan.
What do you do to keep your bones healthy? What about your overall health and well-being? Let us know in the comments below!
Gehana Kennedy is the owner of vitaminshop.ae, the go-to source for high-quality wellness products including a range of step-by-step formulated vitamins, fitness supplements and natural skin care products. With innovative ideas and implementation of new technologies, she was able to establish a platform that offers not only quality products but also valuable information for customers.