Arthritis and osteoporosis are two of the most common bone conditions that mostly occur in older adults. But it doesn’t give young adults and children the leverage to take their bone health for granted.
According to research, the risk of developing weak bones is high in one in four males and one in two females. However, the onset of bone diseased isn’t found to be too early, but it is wise to care for your health from an early age to alleviate the risk of potential bone issues in the later years.
Here are some useful and easy tips for people of all ages to keep their bone structure healthy.
Take High Protein Diet
Eating protein is essential for healthy bones. A low protein diet can compromise calcium absorption, thus affects the growth of bone. Foods like lean meat, red beans, lentils, poultry, fish, seeds, and nuts are great sources of protein. Moreover, postmenopausal women are likely to develop fragile bones, therefore, following a protein-rich diet can be helpful for bone health and overall well-being.
Limit Caffeine and Soda
According to some studies, lower bone density is highly related to caffeinated drinks like coffee and energy drinks. Moreover, sodas and carbonated drinks contain artificial sweeteners that can lead to obesity, so if you have fragile bones, being overweight can put extra strain on your bones and lead to fractures. If you need to drink coffee or tea in your daily life, limit it to one or two cups a day.
Engage in Cardiovascular Exercise
Aerobics or cardiovascular exercises target lean muscles and reduce excess body fat. It makes your muscles strong enough to help you carry out day-to-day functions without general aches and pains. Regular exercise will strengthen the muscles that support your bones and consequently will reduce your chances of fracture. A total of 150-minute workout a week is enough to keep your body structure healthy and strong.
Add Milk In Your Diet (Add High Calcium Foods if Vegan/Lactose Intolerant)
The key to bone health is calcium consumption. Milk and other dairy items like cheese and yogurt are the major sources of calcium to your body. If you cannot add dairy to your diet due to lactose intolerance or if you happen to be a vegan, you can opt for dark leafy greens like spinach, broccoli, soybeans, okra, and kale to satisfy your body’s calcium needs.
Don’t Neglect Vitamin D
Vitamin D and calcium go hand-in-hand when it comes to bone health. Just like protein, vitamin D is essential for the proper absorption of calcium in the bones. You can simply take a 15 min stroll daily in the morning sunlight to get vitamin D or consume yogurt, tuna, eggs, and even opt for fortified foods like orange juice and dietary supplements.
Having healthy bones is essential for overall health at any age. If you want to take dietary supplements, speak with your doctor for a suitable option according to your health.