How to Keep Your Bones Strong and Healthy?
Bones create the frame on which your body is built. You also need bones for protection and to carry out even a small task with ease. Along with providing strength, balance and support for your body, healthy bones support a better posture and make you look and feel more youthful.
Here are the best ways to keep your bones strong and healthy. CHOOSE CALCIUM-RICH FOODS LIKE:
Milk Yogurt Cheese Kefir
GET ENOUGH VITAMIN D
Milk Fortified soy and rice beverages Fortified orange juice Fatty fish like salmon and sardines Margarine
Egg yolks Fortified yogurts (check the label) AVOID EXCESS SALT Salt is known to cause excessive calcium excretion through the kidneys. A 2013 study by the Endocrine Society states that high salt intake increase a woman’s risk of breaking a bone after menopause, irrespective of bone density. In an earlier 2008 study published in the Journal of Bone and Mineral Research, researchers concluded that salt causes a significant change in bone calcium balance, especially when consumed with a high calcium intake. The American Heart Association suggests limiting your daily salt intake to less than 1,500 mg. Instead of using table salt to add flavor to your food, use tasty herbs and spices. In addition, avoid processed foods that are often high in salt. BOOST YOUR CALCIUM INTAKE Calcium helps form and maintain healthy, strong bones. A low calcium level contributes to low bone density and early bone loss. A proper calcium level can help prevent osteoporosis and other bone-related problems. People between ages 19 and 50 should consume 1,000 mg of calcium a day. Green leafy vegetables like broccoli, kale, collard greens, mustard greens, beet greens, Brussels sprouts, Swiss chard and other greens are the best calcium sources. Beans are also high in calcium. Tofu, chickpeas and other bean products have plenty of calcium and magnesium needed for building strong bones. Calcium-fortified orange and apple juice contain a good amount of calcium in absorbable form. Low-fat dairy products like cheese, milk and yogurt are also rich in calcium. Be aware that certain diet and lifestyle habits can impact how much calcium your body absorbs and maintains in your bones. These are explained in more detail below.
ENJOY EARLY MORNING SUNLIGHT Expose your arms, hands and face to early morning sunlight for about 10 to 15 minutes daily to help your body naturally produce enough vitamin D needed for strong and healthy
bones. You can also eat foods rich in vitamin D, such as milk, cereal, orange juice, sardines, shrimp, egg yolks and tuna. In fact, the body needs vitamin D in order to absorb calcium better. According to a 2004 study published in the American Journal of Clinical Nutrition, a vitamin D deficiency causes the bone disease osteomalacia, precipitates and exacerbates osteoporosis in adults, and causes rickets in children. In addition, a 2011 study published in Best Practice & Research Clinical Endocrinology & Metabolism highlights the consequences of vitamin D deficiency, such as secondary hyperparathyroidism and bone loss, leading to osteoporosis and fractures. SAY NO TO SODA If you are a soda addict, bear in mind that drinking soda in excess can cause a reduction in bone mineral density and an increased risk of fracture. When you drink too much soda, it leads to an increase in phosphate levels in the blood. This in turn depletes calcium from your bones and increases calcium excretion in your urine. It even prevents proper absorption of calcium. A 2006 study published in The American Journal of Clinical Nutrition notes that the caffeine and phosphoric acid in colas may harm the bones.
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