Natural Ways You Can Easily Improve Your Bone Health
Your bone is a vital component of your body system, they play many roles in your body, they keep your body erect and standing, and bones help in protecting and holding vital organs in your body, anchoring muscles both utilizing and storing calcium for the benefit of your body system.
As a matter of utmost importance, you need to take your bone health seriously, especially as you age. Understanding how what you eat, physical activity and other lifestyle factors can positively or adversely affect your bones.
Factors That Can Affect Your Bone’s Health
- Your calcium intake. Your diet should be rich in calcium this will improve your bone density.
- Lack of physical activity.
- Drastically reduce your alcohol intake if possible stop it altogether. This may increase the risk of osteoporosis
- Stop tobacco smoking.
- If your size is small and thin, it implies that your body mass index will be less this may affect you as you age.
- As you age naturally your bones become thinner and weaker.
- Your race and family play a vital role, this places you at a high risk of osteoporosis.
- Your hormone levels. Too much thyroid hormone can cause bone loss.
- Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone.
Signs and symptoms that all is not well with your bones:
- Back pain
- Collapsed vertebra
- Shrinking body framed
- Loss of height over time
- A stooped posture
- A bone that breaks much more quickly than expected.
Measures You Can Take To Improve Your Bone Health
- Eat enough calcium in your diet. You can get natural calcium from
- dairy products i.e. milk
- Orange juice is calcium-fortified.
- Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
- broccoli, kale
- canned salmon with bones
- Soy products, i.e. tofu.
- You might need calcium supplements in special cases, but first, consult your doctor for the best advice.
Why your bones need exercise
- You need vitamin D, which is absolutely necessary for calcium absorption and utilization by the body.
Natural way to get vitamin D includes:
- Salmon fish
- whitefish and tuna
- mushrooms eggs
- milk and cereal
- Sunlight is a good natural source of vitamin D
- In special cases, you can get vitamin supplements after consulting your doctor.
Those that might be at risk of vitamin D deficiency
Certain groups of the population might be at risk of not getting enough vitamin D, it is suggested that these groups of people should take a daily 10 microgram (400IU) vitamin D supplement all year round. These groups are:
- people who are not often outdoors, for example, if they are frail, housebound or living in a care home
- women who usually wear clothes that cover up most of their skin when outdoors especially women in the purdah religious system
- people with dark skin such as those of African, African-Caribbean or South Asian origin
- You should be physically active in your daily routine. You can walk, jog, and climb stairs, these can help you build stronger bones and slow down bone loss.
- You can help improve your bone health by avoiding it.
- substance abuse
- stop smoking
- Drastically reduce your alcohol intake.
- Try to maintain a reasonable weight.