Bones are literally the support system of the body, so it’s super important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts.
Bone building reaches a peak during adolescence but then slow down after the age of 25, in addition to this natural bones loss we are less likely to perform high-impact, bone-stimulating exercises(such as jumping) after age 50. This adds up to an increased risk of osteoporosis and bone breaks and fractures. Though weak bones may seem like an old person problem, there’s plenty we can do early in life to make sure bones stay healthy later on down the line.
Fortunately, one can build stronger bones at any age,here are some tips on how to build strong bones.
Read Also:
Eat the right foods: Eat the right foods for strong bones. Green vegetables such as kale and broccoli are rich in calcium as are dried figs and currants. You also need vitamin D, which helps the body absorb the calcium. The main source of vitamin D is sunshine, food sources include oily fish like sardines, herring and mackerel, egg yolk, fortified cereals, bread and margarine. Cod liver oil capsules are a good source.
Watch your drinking: Avoid fizzy drinks – they contain phosphoric acid, which leaches calcium. Limit alcohol, as it depletes the body’s calcium reserves and prevents you absorbing vitamin D. And limit your caffeine intake, as it’s linked with lower levels of calcium in the body, which in the long-term can weaken bones.
Make the right moves: Weight-bearing exercise stimulates bone to strengthen. Try aerobics, running, tennis or brisk walking. Do 30 minutes three to five times a week to benefit.
Quit smoking: Here’s yet another reason to lose the cigarettes: multiple studies have shown that smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass. Quit smoking, as it reduces oestrogen levels.
And finally, 15 minutes of sunlight three times a week helps you absorb more vitamin D.
