Do you find yourself wondering if you have healthy bones?
You can do many things in your diet and lifestyle to strengthen your bones. The first sign you’re not getting enough calcium for healthy bones is neuromuscular contraction, digestion problems, and mood swings.
If you ignore this signal long enough, you’ll have to deal with damaged joints, increased risk of fractures, and brittle bones.
Here are some helpful tips on strengthening your bones and keeping your body in peak form. Keep reading!
Get Regular Checkups
You should get regular medical checkups from your doctor at least once a year. During these checkups, a doctor can order tests to measure bone health and look for any early signs of bone disease.
A complete physical exam, including height and weight, can help your doctor track bone health and spot any potential problems. Regular checkups with your healthcare provider can also be beneficial in helping to maintain good bone health, as they can recommend strategies to improve bone density and prevent bone loss or surgery for osteoporosis.
Get Enough Calcium and Vitamin D
Stronger bones are mostly made of calcium, so if you don’t get enough through food or pills, your bones can become weak and more likely to break. Vitamin D helps the body absorb calcium, so not getting enough of it in your food can make your bones weaker and cause a calcium deficiency.
Dairy products, leafy green veggies, almonds, sardines, canned salmon, and foods that has fortified with calcium, like fortified orange juice, are all good places to get calcium. Most people get vitamin D from the sun, fatty fish, and enriched foods like cereal and milk. Still, if needed, a vitamin can also help.
Not only does it lower the chance of getting osteoporosis later in life, but it also grows muscle, which helps protect the bones from injury and wear and tear. Regular exercise keeps bones strong by increasing the mass of bones and making joints more flexible.
Every day, try to do at least 30 minutes of mild exercise. You can do this by walking, jogging, swimming, riding a bike, or doing any other aerobic exercise. You can also make stronger bones by doing strength training like lifting weights and working with resistance bands.
Avoid Smoking and Excessive Alcohol Consumption
The secret to healthy bones is to practice a healthy lifestyle. This includes avoiding smoking and excessive alcohol consumption. Smoking increases the risk of bone loss because it restricts the flow of oxygen and nutrients in the body needed to keep the bones strong.
Excessive consumption of alcohol can also lead to bone thinning because the body needs proper nutrition to keep old bones strong and healthy. Alcohol consumption also decreases the effectiveness of calcium absorption, leading to poor bone health.
Avoiding smoking and excessive alcohol consumption are two essential steps to achieving a healthy bone.
Guide to a Healthy Bones
Having healthy bones is essential for living an active and healthy lifestyle. Eating a balanced diet, regular exercise, and limiting exposure to medications and conditions that affect bone health can help keep bones strong and healthy. Talk to your doctor about monitoring and maintaining your bone health, and take steps to keep your bones healthy today!
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