9 Ways to Keep Your Bones Healthier & Stronger

Build healthy bones – Bones are one of the important parts of our body that we must take care of their health because it is these parts that support our body, protect vital organs and shape them. Before about age 30, when bone usually reaches peak bone mass (which varies from person to person), the body makes new bone more quickly, but after age 30, natural bone development decreases slightly. You can see when there are patients with fractures between children and their parents, with the same treatment and the same drugs, of course, healing will occur faster in pediatric patients.

So when you are smart enough to be mature enough or in a period of growth it is very important to build your bone mass so that when you reach an age where the slowing down of bone production in your body decreases you already have strong and healthy bones so that health problems related to bones can be avoided as a reference only for calcification of bones and You can minimize joints, brittle bones, porous bones (osteoporosis) etc. So that when the smell of the earth later your body and bones will be stronger and healthier.

When you reach the age of 30 (relative to some people), at that age the bones are not able to produce new bone cells as fast as at your age when you are mature enough or the growth period, so if the bones cannot build new bone layers due to natural thinning of the bones. then the bones will be easily porous or what we usually call osteoporosis which causes bones to become weak and fragile and allows bones to break more easily. The disease is most common in postmenopausal women over the age of 65 and in men over the age of 70.

Keep Your Bones Healthier & Stronger

Prevention is better than cure right? So make sure from now on to change your lifestyle or bad habits that can cause the risk of health problems, adjust your diet properly and balanced, regular exercise, healthy lifestyle and other healthy lifestyles to get and maintain your health in general and can make your bones healthier and stronger. Well, here are some ways to keep your bones healthy and influential until old age.

1 Know your family genetic history

Most health problems will be passed down from parents to their children, including osteoporosis, so it is very important for those of you who want your bones to be strong and healthy to know your family’s health history, especially bone health. If you find your parents or grandparents have osteoporosis, then you have a high chance of suffering from this disease of calcification and bone loss. By knowing it, you can carry out the perfect treatment and reduce the impact of the risks that arise about this bone health from now on.

2 Increase calcium consumption

As we know that calcium is one of the building blocks of your bones, so to get stronger and healthier bones, you must get enough calcium for your bones. Lack or deficiency of calcium can cause bone loss, brittle bones and break easily. This mineral is very important for the growth of teeth and bones. (Not to mention calcium plays a major role in muscle function, nerve signaling, hormone secretion, and blood pressure.) So make sure to get calcium intake every day to meet the calcium needs for your body and bones. Some foods that are good sources of calcium include yogurt, cheese, milk, spinach and collard greens.

3 Consumption of vitamin D

To get strong and healthy bones besides calcium, you also need Vitamin D. Where there is calcium, there must be vitamin D. Why is that? Vitamin D has a function to help the body absorb calcium and distribute it to the bones. So if you consume calcium but it is not accompanied by the intake of Vitamin D, the absorption of calcium by the bones will be hampered so that the bones do not get this mineral in the required dose.

Food sources rich in vitamin D include shrimp, cereals, orange juice, sardines, egg yolks and tuna. But if you don’t like to eat the types of foods I mentioned, you can consume vitamin D sweeteners. Apart from foods or vitamin D sweeteners, you can get it when you are in the morning sun for at least 10 to 15 minutes three times per week. Vitamin D is important for bone health. Good sunlight and contains vitamin D and does not contain UV A and B rays, which is around 6-9 am.

4 Consumption of vitamin K

Vitamin K is widely known to help blood clot, but it also helps the body make protein for healthy bones. Vitamins K and D have a role in calcium absorption, and it turns out that two vitamins work well, vitamin D stimulates calcium absorption in the intestine, while vitamin K reduces the amount of calcium excreted by the body. Vitamin K can be obtained from foods such as bean sprouts, broccoli, radishes and spinach.

5 Potassium

Potassium is a mineral that helps nerves and muscles communicate and also helps secrete cells, potassium can also neutralize acids that remove calcium from the body. Potassium can be obtained from food sources such as sweet potatoes, white potatoes (with skin), yogurt and bananas.

6 Exercise Regularly

Regular exercise is the key to maintaining all health, bone health is no exception. Even lifestyle is considered a risk factor for osteoporosis. One study comparing bone density in college women with varying body weights and activity levels found that low-weight athletes had the highest bone density of any group in the study, suggesting exercise (and low body weight) can have an effect. positive on bone density. What types of exercise are most effective? Weight-bearing exercises such as running, walking, jumping rope, skiing and climbing are various sports that keep bones strong.

7 Consume less caffeine

Caffeine does have some health benefits, but unfortunately not for our bones. Consuming too much caffeine can interfere with the body’s ability to absorb calcium. One study suggested that drinking more than two cups of coffee per day accelerated bone loss in subjects who also did not consume enough calcium. Another study (in elderly women) showed that more than 18 ounces of coffee per day can accelerate bone loss by negatively interacting with vitamin D.

8 Avoid bad habits

Bad habits are not only bad for your general health but also bad for your bone health. So if you want stronger and healthier bones then stop your bad habits from now on. Heavy alcohol consumption can lead to bone loss (because it interferes with vitamin D doing its job). Smoking is also not good for bone health. Several studies have shown that smoking can prevent the body from efficiently absorbing calcium and decreasing bone mass.

Well, those are some ways to keep your bones more influential and healthy until old age, I hope the above article is useful for you and thank you for visiting this blog.