For good health and wellness to mobility and longevity,
strong and healthy bones are essential, especially as we age. Tips generally
deemed quite critical to build and assist bones should include:
1. Weight-Bearing and Resistance
Exercises
Weight-Bearing Exercises: Those activities that make you do work against
gravity, stimulating bone growth. Examples include:
-Walking
-Jogging or running
-Dancing
-Hiking
-Stair climbing
Resistance Training: Exercises like weight-resistance exercises, elastics
resistance, or body-weight activities such as squat, push-ups, and lunges are
good for building mass and bone density.
Balance and Flexibility Exercises: Tai chi and yoga are excellent for building
balance and coordination that lowers the risks of falls and fractures.
Deep Healthy Eating
for Bones
Calcium-rich foods: Calcium is the most important element in bone formation.
Include the following foods in your diet:
Dairy: Milk, yogurt, and cheese
Leafy green vegetables: Kale, broccoli, or spinach
Fortified plant-based milk: Almond, soy, or oat
Fish with edible bones: Sardines and salmon
Nuts and seeds: Almonds and chia seeds
Vitamin D: A vitamin that helps the body to absorb calcium. Sources include:
Sunshine (10-15 minutes of daily sunlight)
Fatty fish (salmon, mackerel)
Egg yolks
Fortified foods (cereals, orange juice)
If recommended: supplements
Protein: Include protein in poor amounts for the benefit of bones. Include lean
meat, beans, lentils, tofu, and dairy.
Also, Just Magnesium and Vitamin K: Nourishing proper bone use. Nuts, seeds,
whole grains, and green leafy vegetables contain these nutrients.
Avoid Bony Habits
Drink Less Alcohol: Over-consumption of alcohol inhibits the process of bone
formation. Stick with moderate drinking; 1 drink for women, and 2 drinks
maximum for men.
Quit Smoking: Cigarettes obstruct blood flow to bones and hinder the body's
ability to absorb calcium and will eventually lead to weak bones.
Cut Back on Caffeine: Excessively high caffeine intake disturbs calcium
absorption processes. Limit coffee, tea, and energy drinks.
Be Bright
Going skinny increases the chances of developing osteoporosis; on the contrary,
overweight means pressure on bones and joints. A good balance can be achieved
through proper dieting and exercise.
Ask Your Doctor for
Bone Density Tests
If you are at risk for osteoporosis, for example, being a postmenopausal woman,
an elderly adult, or having a family history of the condition, then do consult
your physician for a bone density test. Such understanding early is vital for
medication in case your bone mass faces a problem.
If you can't get enough calcium or vitamin D from what you eat, then it might
be worth considering the possibility of a supplement. Regardless, it's always
wise to check with your physician before starting any supplements.
Be Consistent
Bone health is like a life-long commitment. Put those acts into daily habit to
aid in fostering the growth of robust bones for future growth.
Regular exercise and healthy food, together with an active lifestyle, will
maintain bone health while cutting down the risk of fractures and osteoporosis
as time progresses.
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