Keeping Your Bones Strong for Life

By Izzie • Food, Health • 23 Dec 2013

The thought of having broken bones can be so scary. You have to go through the ordeal of undergoing operation and put up with a lot of pain and discomfort. Luckily, there are many ways to make one’s bones stronger and free from the risks of breakage. Some of these would include the following:

Try to make up for bone loss brought about by aging.

Every woman reaches the peak of her bone mass by the age of 30. Then, after that her bones will undergo a phase which is called remodeling and this is when the entire skeleton is being replaced every seven years. And, once you reach the age of menopause your calcium will most likely to deplete caused by lowering estrogen levels. So, to be able to keep your bones strong make sure to take 1, 200 mg of calcium after your menopausal stage. But, if you are still in your premenopausal years you will be required to take 1,000 mg of calcium every day. However, you should not rely on getting calcium from supplements but instead prefer to source it out from calcium-rich foods. Examples of these would include sardines, fortified cereals, green leafy vegetables and milk.

Get enough of vitamin D.

Vitamin D is very crucial for the process of remodeling your bones. This nutrient is also necessary for better calcium absorption. Unfortunately, research reveals that many adults these days are not getting enough of vitamin D every day. This can be caused by several lifestyle factors such as lack of exposure to early morning sunlight. The human body is capable of producing vitamin D but it needs the help of sunlight so that the skin will be exposed to its rays thus the vitamin D production starts to take place. Vitamin D can be obtained by eating salmon, tuna, cod liver oil, egg yolk and yogurt.

Reduce your caffeine intake.

Research reveals that too much caffeine consumption can increase one’s risk of having hip fractures and women are at higher risk of this condition than men. If you think that you are on the safe side because you do not drink coffee that much, think again. Caffeine can also be obtained from sports drinks, soft drinks and even in some medications.

Indulge in Yoga.

Yoga exercises can help strengthen your bones. A study showed that those people who had bone loss were found to have increased their bone density after two years of indulging in Yoga every day. Another benefit that you can get from practicing Yoga is that you will be able to improve your body’s ability to balance thereby protecting the risks of fall and breakage.

For more tips on achieving healthy bones and overall health, please visit Calm Clinic Facebook account.

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