Bone is the important body organ that carries out different functions and responsibilities in your body. For instance, bone protects other body organs such as our brain and heart from injury. It supports our body and ensures the body mobility. Furthermore, essential minerals such as calcium and phosphorous are stored in bone. However, the aging process may result in weakened bones that affect our activities. Other factors such as a poor diet, smoking, heavy body weight, alcohol, medicines and physical activities may lead to bone problems. Although we can not control the factors like family history, race and age, we can build a healthy lifestyle to protect our bone health. In this article, I would like to share with you some useful tips and techniques on how to protect your bone health
How to Protect Your Bone Health – Useful Tips and Techniques
You bones require the exercise to keep its mobility and maintain the strength. People who are sedentary are more likely to suffer from osteoporosis. The best exercises for your bone health and strength are weight-bearing and muscle-strengthening. To protect your bones from osteoporosis, it is recommended spending 30 minutes a day on exercises such as jumping, running, walking, skiing, dancing and stair climbing.
Vitamin K is effective in increasing the bone density and reducing the risk of bone fracture. Moreover, vitamin K can help prevent osteoporosis because it increases the absorption of calcium in the body. Vitamin K is considered as an essential vitamin for bone development and enhancement. It is recommended increasing vitamin K intake by eating vitamin K-rich foods such as spinach, kale, and broccoli. You can take vitamin K supplement; however, make sure that you consult your doctor or health care provider first.
There is a close relationship between smoking and weak bones. Therefore, if you want to protect your bones and maintain its strength, you need to quit smoking. Smoking cigarettes has the adverse effects on calcium absorption. People who have the habit of frequent smoking may be the high risk of bone loss and osteoporosis.
Caffeine has the adverse effects on the bone system. Caffeine reduces the absorption of calcium in the body; therefore, frequent consumption of caffeine-containing beverages can lead to the reduction of bone mass. Drinking 2 cups of coffee is believed to reduce the absorption of calcium and vitamin D and lead to bone loss. Coffee should be drunk in moderation to protect your bone health and strength.
Calcium is an essential nutrient for bones. Calcium deficiency may lead to osteoporosis and other bone related problems such as rickets, fractures, and bone loss. To keep your bones strong and healthy, it is important for you to increase calcium intake by eating calcium-rich foods such as broccoli, bones, fortified cereals, spinach, tofu, soya beans, etc.
It is impossible for us to talk about useful tips for healthy bones without mentioning vitamin D consumption. Vitamin D has the ability to increase the absorption of calcium in your body. Fortified foods (cereal and orange juice), shrimp, egg and oily fish are great sources of vitamin D you should add to your balanced diet.
Potassium is effective in maintaining bone health if consumed enough. Moreover, potassium strengthens muscles and removes waste from your body. Consumption of potassium can increase the absorption of calcium in the body. You can found potassium in healthy nutritious foods such as sweet potatoes, white potatoes, yogurt, and bananas.
Like caffeine, alcohol has adverse effects on your bone. Alcohol reduces calcium absorption and increases the risk of osteoporosis. It is recommended stopping drinking alcohol or limiting alcohol intake.
Last but not least, you should be careful when you take medicines. Some certain medicines that lead to bone loss and other bone related problems are depo-provera (for birth-control), aromatase inhibitor (for treating breast cancers), and glucocortiocoid (for treating rheumatoid arthritis, asthma, and lupus). These medicines may increase the risk osteoporosis if not taken properly. Therefore, it is important for you to consult your doctor carefully to ensure the safety. Ask your doctor about the alternative medicines that do not have serious side effects.
Those are 9 tips and techniques on how to protect your bone health. To keep your bones strong and healthy, it is important for you to build a balanced diet, quit bad habits and have a healthy lifestyle. You can leave your questions and opinions in the comment section after reading this article. Thank you for reading.
Author Bio: Huyen My – Writer and Blogger, who has over 8 years of experience in Beauty & Skin Care industry. I work for VKool.com and AllRemedies.com – reliable resources assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty. I also focus on fitness, women’s issues, relationship , and lifestyle. Find more of my articles on Facebook or Pinterest
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Vitamin D can also be acquired by exposing ourselves to the early morning sunlight even for about 15 minutes a day.
That is why, when I take the jeepney, I always would sit at the side where the early morning sunlight is. I love having my back on it.
I also take two 650 mg calcium as prescribed by the doctor when I had my total abdominal hysterectomy. I stopped though for some months when during an annual physical exam it was noticed that I have a scar on my left kidney and the doctor said I might have passed stones. Calcium can cause the formations of stones so I stopped taking it.
But months ago, my daughter , now a doctor told me to take calcium again. She said the health benefit is more than the risk of having kidney stones. So, I go back to taking calcium supplement.
Lately, my mother gave me Glucosamine supplements which she is taking for her knees. She said it helped her to be able to walk after she had a bout with arthritis and wasn't able to walk for about two months. She was prescribed those along with other medication and was able to walk again.
So, I am already taking that since sometimes, I feel a bit of pain on my knees especially when I am taking the stairs. I will be observing its effect after a month.
Vitamin D is sunshine vitamin and we have lots of it all year round. For other vitamins, it is important if we know its natural sources like fruits and vegetables you mentioned.
It is good to be knowledgeable on what kind of vitamins are needed by the body to keep it healthy.