Samuel Okoruwa
The bones tend to become brittle and lose strength as you age. While this is a normal occurrence, there are several ways you can replenish the nutrients in your bones and keep them healthy for long.
Here are 7 ways to do just that:
Eat Foods Rich In Calcium
The bones are made up of ninety percent of the calcium in our bodies. This means in order to keep the bones strong and healthy, we must be getting a regular dose of calcium. The body does not produce calcium on its own, hence it needs to get it from food. When it is not getting enough of this essential nutrient, it starts consuming the calcium in your bones. And that can lead to a whole lot of problems including osteoporosis, a health condition that makes your bones fragile and weak. In order to avoid this, eat calcium rich foods such as milk, yogurt, cheese, kefir, sardines, salmon, soybeans, spinach, and orange juice.
Add More Vitamin D To Your Diet
Asides from being one of the most important nutrients in the body, studies have shown that vitamin D helps calcium work better in the body. This means that even if you’re getting the required amount of calcium but not enough vitamin D, you’re still at risk of getting osteoporosis. Vitamin D helps the body absorb calcium better. So, try to boost your vitamin D consumption by eating foods such as cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement. You should also try to spend 10 to 15 minutes daily in the sun as the body produces vitamin D when exposed to sunlight.
Exercise Your Bones
In case you didn’t know, you muscles are not the only parts of your body that need exercise. Your bones also need to be exercised regularly to stay in good shape. The exercises that are good for your bones include weight-training, brisk walking, jogging, and even dancing.
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Quit Smoking
Studies have found that nicotine, the chief component of tobacco, negatively affects bone density to a large extent. What’s more? Smoking impairs the quality of the bone by making it hard to heal after a fracture or break. So if you’re a smoker, taking measures to quit will be beneficial for you. Your bones and your body in general will thank you for it.
Cut Down On Caffeine
Although caffeine has some health benefits, unfortunately it has none for our bones. Too much of caffeine in the body can alter the body’s ability to absorb calcium. This leads to reduced bone mass and increased fractures, especially in people who don’t consume enough calcium. So try to reduce the amount of caffeine you take in a daily basis.
Consume Omega-3 Fatty Acids
Omega-3 fatty acids boost the production of bone-forming cells called osteoblasts. They also help to relieve joint pain caused by osteoporosis and rheumatoid arthritis. You can get omega-3 from mackerel, seafood, walnuts, salmon, and sardine.
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