Contributed by: Healthians Team
Introduction
It’s not breaking news that kids run, jump, slip and fall. Whether from falling or kidding around, a vast majority of children experience a fracture of some kind.
Luckily, their broken bones have an amazing ability and an overwhelming majority of kids get back to all activities within a few weeks into the healing process.
However, for most adults, there is a peculiarity when it comes to bone fractures and pain. One of the first and most noticeable changes that people experience as they get older is a decrease in bone strength.
Broken bones can mean something more serious in adults. Recovery can take a long time putting mobility and longevity in jeopardy.
The good news is that there are many things you can do to keep your bones healthy and strong. Here’s how!
What can you do to make my bones healthier?
It is never too late – or too early – to take care of your bones and slow bone loss. The steps below can assist you in improving your bone health.
Incorporate plenty of calcium and vitamin D in your diet
The first step is getting the vital nutrients you need to prevent or slow bone loss. Consume a calcium – and vitamin-D-rich, well-balanced diet as these two nutrients are the cornerstone of healthy bones.
Low-fat dairy products, as well as calcium-fortified foods and beverages, are excellent sources of calcium.
Other sources of calcium include calcium-fortified orange juice, leafy green vegetables, almonds, broccoli, kale, and soy products, such as tofu.
Pay attention to vitamin D as your body requires vitamin D to absorb calcium. Egg yolks, saltwater seafood, mushrooms, and vitamin D-fortified milk are all good sources of vitamin D.
If you find it difficult to get enough calcium and vitamin D from your diet, ask your doctor about dietary supplements.
A diet of nutritious superfoods
Healthy bones depend on more than only a combination of calcium and vitamin D. We know that many other nutrients are essential to replenish bone health.
Filling your plate with choosing nutrient-rich foods is the greatest approach to receiving all of the nutrients you require.
Recent research has found that olive oil, soybeans, whole grains and foods rich in Omega-3s are naturally high in a variety of nutrients that are important for bone health.
Additionally, a diet rich in fruits and vegetables helps to maintain the pH balance of the blood, which is crucial because increased acidity weakens bones.
Remember, fractures are less likely in strong, healthy bones.
Include physical activity in your daily routine
Nothing beats exercise for good bone health. Physical activity is good not only for your heart and your muscles but your bones as well.
Perhaps not as well understood is that regular physical activity is good for your bones too. Yes, you heard it right!
In fact, exercise is not only good for your health, but it is also essential as well in building and maintaining healthy bones.
Just as with your heart or your muscles, bones can be fortified with exercise, and scientific research has confirmed the connection.
While it would be fair to assume that any exercise that places significant, repetitive stress on a bone, the best exercises for healthy bones are strength-building and weight-bearing.
Walking, jogging, and climbing stairs can help foster robust bone health and strength, protecting you against the risk and consequences of osteoporosis.
Non-weight-bearing exercises, such as swimming, cycling, and chair exercises are excellent choices to strengthen muscles as well as the heart and lungs.
Quit smoking and alcohol
Smoking and excessive alcohol intake are two lifestyle habits that can dramatically affect bone health and increase the risk of osteoporosis later in life.
Research shows that smoking can have damaging effects on bone health, leading to a significant reduction in seems bone density.
As with smoking, chronic and heavy alcohol consumption can contribute to decreased bone formation, increased fracture and delays in the healing of fractures.
Final thoughts
Bone health is critical throughout life. Most people, however, tend to take strong bones for granted because symptoms often don’t manifest until the bone loss has severe.
Fortunately, there are numerous nutrition and lifestyle practices that can support healthy bone density and aid in the maintenance of strong bones.
It’s never too early to begin — your bones will thank you.
Also. it’s best to opt for frequent bone strength screening tests as they can help you learn about the health of your bones, allowing you to take necessary measures to enhance their health.
