No matter what lifestyle you are living, bone health is vital for everyone.
Healthy bones are important for a healthy life. Bones give structure and support to the body.
Weak and unhealthy bones may create problems in old age. They might also interfere with the functionality. No one wants weak bones. Right?
So, what should we do for good bone health?
Don’t think too hard because we already did that for you. We have created a list of things you should do for good bone health. You can follow these ways to improve your bone health.
Along with that, you will also get to know about the things you should avoid. Some habits may damage your bones.
But first, let’s learn the importance of healthy bones.
Why are Healthy Bones Important?
Bones make the skeletal system of the body. They connect to many tissues and nerves. Due to this, we get mobility and movements.
Moreover, we get the structure of our body because of bones. Without healthy bones, our body won’t stand on its own. We need the support bones to give to our body to stand straight.
If you look around you will notice a few old-age people who have Kyphosis. Their spine got curved due to weak spinal bones. This is age-related. By taking proper care of bones we can prevent this issue.
Besides, Osteoporosis is another major problem that occurs due to weak bones. It is quite common in women but is an issue in men too.
However, there are many ways to keep your bones and muscles strong. So, there is no need to worry.
To get healthy bones, we need to understand what affects their health. Several factors impact bone health. Let’s have a look at some of those factors.
Factors Affecting Bone Health
Many factors affect bone health. Some of the major factors that affect bone health are down below.
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Diet
Our dietary habits are responsible for our health. Diet is a vital factor for bone health. Are you getting enough bone-building nutrition in your diet?
If not, then, your bone health might deteriorate. Poor habits of alcohol, smoking, and many others can have a bad impact on bones.
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Age
Age… don’t you think is another important factor that affects bone health?
Most bone-related problems occur in old age people.
However, young people can also suffer bone issues. It is just not common among young people.
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Hormones
Certain imbalances in hormones may affect bone health. During disease or deficiencies secretion of hormones gets abnormal.
Excessive hormones or no hormones both are not good for a healthy body.
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Body Type
As you may see everyone has a different body type. Weight puts an impact on bones as well. People with excessive weight might have bone issues. Excessive weight may put a strain on bones making them weak.
Keeping all those factors in mind, you need to work for good bone health. Here are Natural Ways to Improve Your Bone Health that will help in achieving that goal.
Natural Ways to Improve Your Bone Health?
Some easy ways to improve bone health are down below.
#1: Add Sufficient Protein to Your Diet
Protein, as we all know, is one of the essential nutrients of the body. Bone tissues consist of about 50 % of protein. Thus, proper protein in the diet is a necessity to have good bone health.
Low protein intake may cause weakness in the bones. Insufficient protein will also affect the overall health of the individual. Poor health also puts a negative impact on bones.
#2: Do Physical Activity
Physical activities do help in improving bone health. They not only strengthen the bones but also help in the growth of muscles. Muscles surround our bones and provide additional support to them.
If you want to know how to make bones and joints strong? Then, go out of your cave and do something sweat-worthy.
All in all, doing physical activities such as yoga, workout or jogging is helpful for bones. Weight training can improve bone density and bone strength in the long run.
#3: Eat High Calcium Food
Calcium is the main mineral found in bones. They are a need for good bone health. You must add calcium-rich food to your diet. Calcium supplements are also available in the market.
However, natural sources are always better than supplements. Foods like milk, cheese, green leafy vegetables, and soybeans are rich in calcium.
#4: Get Collagen Supplements
Along with calcium, collagen is also required for healthy bones. Collagen supplements are available in the market. You can consume them as per the doctor’s advice.
Since collagen is an important protein present in bones. Your body needs collagen in sufficient amounts for good bone health.
#5:Watch your Vitamin D and Vitamin K intake
If you are wondering how to increase bone strength naturally then go out in the sun. Vitamin D is necessary for good bone health. You may have heard of its association with skin.
But, it is essential for healthy bones as well. The reason is that it helps in calcium absorption. No matter how much calcium you take in your diet. If it is not absorbed then, it’s of no use.
Moreover, some studies suggest that Vitamin D prevents osteoporosis and many other bone diseases.
Along with it, Vitamin K is also required for healthy bones. It promotes the formation of bones. It also prevents the loss of calcium from bones.
Thus, these two vitamins for strong bones and joints are a necessity for our body.
#6: Incorporate Zinc and Magnesium into Your Diet
Zinc and magnesium are also important for good bone health. Magnesium maintains bone density and zinc forms bone-building cells.
Besides, magnesium also helps in calcium absorption. Avocados, nuts, legumes, and dark chocolates are rich in magnesium. Zinc is present in beef, shrimp, pumpkin seeds, and flaxseeds.
Some bad habits and poor lifestyle choices may lead to weak and brittle bones. Let’s have a quick discussion about that.
What to Avoid for Healthy Bones?
Rather than following natural ways to build strong bones you need to avoid some habits too. These habits are
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Alcohol
Alcohol intake is harmful to bones in the long run. Excessive consumption of alcohol might interfere with calcium absorption. Regular intake of alcohol affects oestrogen levels in women leading to osteoporosis.
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Smoking
Smoking affects your lungs as well as overall health. Regular smoking may lead to poor appetite and insufficient calcium in the body.
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Salt Intake
You need to watch your salt intake if you want healthy bones. High amounts of sodium are harmful to bones. It is one of the first things that you need to keep an eye on.
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Improper Posture
Poor posture can harm your bones. It can weaken your bones and lead to bone disease. It also weakens your joints.
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Prescribed Medicines
Some prescribed medicines also interfere with calcium absorption. Intake of several drugs might lower bone density. Thus, you should be aware of the effect of the medicines that you take.
So now it is time for the final discussion on ways to improve bone health.
Final words
Bone health is really important for leading a healthy life. You can try the above-mentioned ways to improve bone health. You should eat food that helps your bones work properly and help you to maintain bone health.
Along with that, you need to kick those habits which are not good for bone health.
Even if you’re not suffering from any bone problems, you must take care. There are times when symptoms won’t appear in the early stage.
