Drink milk if you want to have healthy bones. This is probably one of the most common bone health advice we grew up listening to. This is true as well.
We know how important healthy bones are for us. Bones provide structural support to our bodies. Healthy bones bear our body weight well and are important for the overall strength we have. Healthy bones and joint movement is crucial for the overall mobility of our body. Thus, bone health is important in all aspects.
Bone Health – Why is it Important?
This goes for everyone, no matter what age or gender you belong to. However, not everyone enjoys good bone health effortlessly, especially if you suffer from problems like arthritis. People who are at risk of developing the bone disease should be more careful about their bone health.
For me, arthritis was something I got in my jeans. Though I always remained conscious about my lifestyle choices, I used to visit the best orthopaedic doctor in Lahore for a regular bone checkup as soon as I started doing a desk job. All I know is it is not impossible to keep your bones healthy. Small things can go a long way and can be a great help in keeping your bones healthy.
No matter if you suspect any bone problems, you can still take care of your bones. Curious about what you can do in this regard? You are in the right place, my friend. Here are some of the best tips that can help you to keep your bones strong with time.
What Makes Your Bones Weak?
Before we talk about bone strength, here is all you need to know about what makes your bones weak. These factors include:
- Extra body weight
- Sedentary lifestyle
- Too much salt in your food
- Overdoing the drinks
- Spending too much time indoors
- Poor dietary choices
How to Build Stronger Bones?
The secret to stronger bones lies in smaller things. From your food choices to your other lifestyle choices, bone health is crucial for you. Here are the tips you can follow.
1- Eat More Vegetables
You might not be a veggie lover but do you know that reserving a portion of vegetables in your daily meals can help you with bone health.
Yes, because vegetables contain some of the healthy bone nutrients that you need to make your bones function well. Other than essential vitamins and minerals, vegetables contain antioxidant compounds that keep the oxidative stress at a bay thus, keeping your bones actually healthy.
2- Have more Protein
We understand the role protein plays in building healthy muscles. Not only this but your bones also need protein for healthy bones. Yes, you heard me right.
Protein helps to build stronger bones. Not only this, but the amount of protein in our diet also determines how well our body absorbs dietary calcium which is the ultimate requirement for healthy bones. So, yes no matter from animal or plant sources, make sure to fulfil your daily protein requirement if you want to keep yourself healthy.
3- Calcium is the Key!
Well, yes. This connection between bone health and calcium is obvious.
Our body needs it to deposit in the bones. Mostly, milk and other dairy products are considered good calcium sources. However, there are many other things that can help you to get enough calcium. One can even go for calcium supplements. No matter what form of calcium you go for, be mindful that ageing reduces our bone’s ability to absorb dietary calcium.
4- Don’t forget Vitamin D and K
Many people think that they only need calcium for stronger and healthy bones. But this is not true. Other than calcium, other vitamins can also play a part in keeping your bones stronger. Other components include vitamin D and K. Vitamin D helps your body to absorb the calcium it gets through the food. Because the calcium in your blood will be of no use unless your bones are able to absorb it well.
Other than vitamin D, you also need good amounts of vitamin K to synthesize good amounts of bone synthesizing proteins. You can easily get good amounts of these vitamins either as supplements or from dietary sources.
5- Do not Forget Magnesium and Zinc
You need to lift up your nutrients game if you don’t want to struggle with bone health problems. Both magnesium and zinc are important for your bone health. Wondering what role these trace elements play?
Let me tell you that you need magnesium for the conversion of vitamin D to a form that promotes the absorption of calcium in your bones. Other than magnesium, zinc also helps to boost the production of bone-building cells that pave your path to healthy bones.
Other than this, many other tips can help you with bone health. These include:
- Healthy body weight
- Determining your risk of bone disease
- Quitting smoking
- Routine checkups.