There are many things that you can do to keep your bones strong. One of the things that you can do is exercise. This can be done in a number of ways, but you need to make sure that you are doing the right kind of exercise. You can also eat the right foods to ensure that you get the necessary nutrients into your body. Another thing that you can do to keep your bones strong is to take vitamins.
Calcium
If you’re concerned about the health of your bones, you’ll be happy to know that calcium is one of the best nutrients you can consume to keep them strong and healthy. In fact, the average person should be getting about 700 mg of calcium each day to keep their bones in shape.
There are numerous ways to get your daily dose of this mineral. Some of the most common include eating foods rich in it, taking supplements, and drinking milk.
The human body uses calcium every day for numerous important functions. These include helping the body’s nerves to transmit messages and regulating vascular contraction. It also helps to support the thyroid. Calcium is also involved in bone metabolism.
Getting enough calcium may prevent osteoporosis, which is a debilitating disease that affects millions of Americans. Symptoms include brittle bones, reduced bone density, chronic pain, and a decreased quality of life.
Vitamin D
Vitamin D is a nutrient that promotes strong bones. Specifically, vitamin D helps your body absorb calcium and phosphorus. It also protects your bones from fractures.
People at risk for osteoporosis should have a minimum of 600 to 800 IU of vitamin D a day. Some experts recommend higher doses. Those who do not get enough sun or who work indoors often do not have sufficient levels of the nutrient.
Most people can get adequate amounts of vitamin D from sunlight. However, cloudy weather makes it harder for your skin to absorb the rays. The days are shorter during the winter months.
Supplements are also available. They are inexpensive. A recent clinical trial examined the effect of vitamin D on more than 12,000 adults. Researchers found that those who were deficient had an increased risk of heart attack. Those with healthy levels had a 22 percent lower risk of colorectal cancer.
Phosphorus
Phosphorus is an important mineral in keeping our bones strong and healthy. It is a vital component in metabolism and energy storage. You can keep your bones strong by supplementing with this vital mineral.
There are many ways to get it. Foods that are high in phosphorus include meat, nuts, and seeds. Milk is also a good source of this vital mineral.
Another phosphorus-rich food is medjool dates. These fruity gems contain 31mg of phosphorus. Add them to your daily diet to ensure you get your quota of the mineral.
Other foods with good sources of phosphorus include whole grains, peanut butter, sardines, and shellfish. For optimal phosphorus intake, make sure you pair them with calcium rich foods such as yogurt and milk.
Exercise
In order to keep your bones strong, it is important to exercise regularly. Exercising your body not only strengthens muscles, but also helps to reduce your risk of heart disease and some cancers. You can choose from a wide range of exercises, from simple yoga sessions to more rigorous strength training.
While many activities offer a host of health benefits, it is important to select the most appropriate one for you. If you have arthritis, a weight-bearing exercise may be the best choice for you.
Weight-bearing activities include walking, jogging, stair-walking, and dancing. These types of exercise stimulate bone growth and density. They also increase your flexibility.
Balance exercises are another way to keep your bones strong. Strengthening your core helps to prevent injuries and falls.
Preventing osteoporosis
Osteoporosis is a bone disease that causes bones to weaken. It is also a common cause of broken bones. This condition can be prevented by following a healthy lifestyle.
If you have been diagnosed with osteoporosis, you should make changes to your diet and lifestyle to prevent further bone loss. You should also talk to your health care provider about medication options for osteoporosis.
A balanced diet with adequate amounts of calcium, protein and vitamin D is important for strong bones. Also, it is important to exercise regularly. Exercising strengthens your muscles, and makes your bones stronger.
You should also avoid smoking, alcohol, and medications that cause osteoporosis. Smoking makes it harder for your body to absorb calcium, and alcohol is harmful to your bones.