How to make your bones healthier?
Better care can make your bones healthier than ever.
Here are some tips:-
• Include plenty of Calcium in your diet
Include sufficient amount of calcium on your diet as per your age. High calcium foods include dairy products, almonds, broccoli, canned salmon with bones, tofu, saltwater, fish, etc. Some people also take nutritional supplements.
• Be considerate about Vitamin D:
Your body needs Vitamin D to absorb Calcium. Amount of Vitamin D also depends on your age. Good source of Vitamin D Include oily fish such as Tuna and Sardines, egg yolks, and fortified milk. Sunlight also helps body produce Vitamin D.
• Include physical activity in your daily routine:
Exercises such as walking, jogging, tennis, and climbing stairs can help people build up strong bones.
• Avoid substance abuse:
You are highly recommended not to smoke if you want to keep your bones healthy. Also avoid drinking more than two alcoholic drinks per day.
• Consume less caffeine:
Too much caffeine can interfere body’s ability to absorb calcium. A study showed that drinking more than two cups of coffee per day increased bone loss with regard to the ones who didn’t consume enough calcium. Another study showed that more than 18 ounces of coffee per day can accelerate bone loss by negatively interacting with vitamin D. Thus keep the amount of caffeine to minimum and consume higher amount of calcium as well.
• Control the consumption of alcohol:
Alcohol consumption can cause bone loss because it interferes Vitamin D doing its job. Moderate consumption (i.e. one drink per day for women and two drinks per day for men) is okay and helps slow bone loss.
• Quit smoking:
Smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass. Thus the best way is to quit smoking.
• Pump up Potassium:
Potassium is a mineral that helps nerves and muscles communicate and also help cells remove waste. But Potassium may neutralize acids that reduce calcium from the body. Studies in both pre-menopasual and post-menopausal women have shown that a diet high in potassium can improve bone health. In fact, the study involving pre-menopausal women showed an 8% difference in bone density between women with high potassium intake and those with low potassium intake. Load up on potassium by eating foods like sweet potatoes, white potatoes (skin on!), yogurt, and bananas.