Lifestyle Changes to Improve Your Bone Health as You Age

Bone health

Believe it or not, you are born with a bone that is much weaker than your ancestors! Blame your Food habits and lifestyle. When it comes to bone health and well being, your lifestyle choices are more dominant.

There’s still a lot of time left! 

Wake up and listen to what your body needs!

It’s good to adopt healthy habits to improve well being as your age. Bones stay strong only when they are active. 

In the recent past, bone health is a bigger problem! According to a survey, more than 6 million Americans break their bones every year due to weak bones. Sitting in front of the screen can only add more problems. 

How Do You Strengthen Bones as you Age?

You are born with 300 bones which eventually fuse in your adulthood to form 206 strong bones. They grow in the early part of your life but after the mid-30s, it beings to lose bone density. However, it is essential to keep bones healthy throughout your life. 

Treating Your Bone – Not an Older Person Problem!

As the body ages, there is an increasing risk of developing osteoporosis, a condition where bones become thin and lead to painful fractures. This disease is common in women over the age of 65 and men over the age of 70. By 2050, there will be 240% and 310% increase in the risk of osteoporosis for women and men worldwide.

Also read, home remedies to treat knee pain

You must strengthen your bones till the age of 35 to have great bone health later. Good bone health is the first step to maintain a healthy immune system. Bone cells and the immune system has a connection just like our skin and brain!

Bones –Support System of the Body

You must understand the difference between well-fed and well-nourished. Improve the overall quality of your health by eating a balanced diet of fresh vegetables, seasoned fruits, grains, protein, and dietary fiber. 

calcium-for-bone-health

Improve Calcium Consumption

National Osteoporosis Foundation (NOF) recommends men and women to include calcium in their everyday diet to build strong bones. It is an essential mineral for proper development of bones and teeth.   

High Source of Calcium – Cheese, milk, spinach, greens, yogurt 

Boost Bone Health with Vitamin D

Vitamin D balances calcium absorption and promotes bone formation. It also neutralizes the parathyroid hormones to maintain bone health. Your body produces enough vitamin D when exposed to the sun.

High source of vitamin D – Tuna fish, egg yolk, orange juice, sardines, shrimp

Check the Potassium Level

According to research, more than 8% of women with high potassium intake shows good bone density. Potassium removes the waste from the body cell and neutralizes the acids that flush calcium from the body. 

In addition to a healthy diet, dietary supplements, exercise can also keep your bones healthy.

How to Make Bones and Joints Strong?

Move, Dance, Exercise!

Involve in physical activity to grow strong bones. Being active and following a regular exercise routine can keep several health issues at bay! Weight-bearing exercise helps bone become stronger and harder. 

Bone Strengthening Exercises:

  • Walking
  • Aerobics
  • Jumping
  • Jogging
  • Dancing
  • Lifting weights

Adding physical activity to your daily routine can prevent bone loss and help strengthen muscles and build stronger bones. It can also help improve flexibility and promote better bone strength and posture. Avoid alcohol, quit smoking, follow a healthy diet plan, and maintain a healthy weight to improve your overall health. An overall healthy lifestyle is important when you are thinking about how to increase bone strength naturally. 

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