Healthy Ways To Build Your Bone Strength
It is very important that you stay healthy from within. And that literally starts with healthy bones. Building and maintaining good bone health is extremely important, especially in children, as poor bone mass can lead to several complications including disabilities.
Here’s what you need to do to make your bones strong and healthy.
1. Eat Healthy, On Time
Your bones need a steady supply of nutrients - especially calcium and Vitamin D – in order to stay strong. Your body needs Vitamin D to absorb Calcium, a mineral that’s essential for your body function well. Insufficient calcium in your diet can make your bones weak and brittle, which means increased possibilities of fractures and disorders.
The ideal diet for healthy bones comprise:
- » Milk and other diary products like cheese and curd
- » Green leafy vegetables like broccoli and cabbage
- » Fish like sardines where you can chew the bones; and oily/fatty fish like salmon, tuna and catfish.
- » Soya beans and soya milk
- » Nuts like almonds
- » Eggs
And yes, the most important thing is to have food on time.
2. Exercise, Everyday
Your bones and muscles need regular physical exercise to stay strong and healthy. Exercise is like a lubricant for your joints and keeps it working well.
In adults, especially those with disorders of the bone like osteoporosis, physical activity prevents loss of bone mass; improves balance, coordination and muscle strength and decreases the risk of falls and fractures.
The easiest form of exercise which you can do everyday is walking. 45 minutes of brisk walking everyday helps build your musculoskeletal health. It will also improve your stamina, help burn calories and keep your weight under control.
The other exercises/ forms of physical activity that can help reduce your risk of falls include weight training exercises, swimming, jogging, cycling, cross-training, aerobics, yoga, dancing and zumba.
3. Watch Your Weight
Love food but hate exercising? On the heavier side, but not doing anything to control your weight? If yes, it’s time you started watching your weight because:
- » Increased risk of joint pain: Excess body weight is one of the main reasons for joint pain. More weight means more force on the knee with every step. This, with course of time, can lead to several complications that may lead to the need for a knee replacement surgery.
- » Worsening of rheumatism/ arthritis: Excess weight is considered as one of the main reasons for aggravation of symptoms like pain in people with rheumatic diseases.
- » Lower bone density: The visceral fat or fat inside the body can lead to lower bone density, which can make you prone to fractures.
- » Increased risk of falls: Increase in body weight leads to decrease in balance, coordination and muscle strength, which in turn leads to falls and fractures.
So what should you do to? Simple, eat healthy, exercise regularly and make sure you maintain a healthy BMI (Body Mass Index) always.
4. Correct Your Posture
A bad posture can lead to pain and associated problems in your back and neck. It can also lead to weakening of muscles surrounding the bone, which inturn can lead to multiple complications.
So here’s what you should do:
- » Stand and walk up right, without stooping
- » Don’t slouch when your sitting / working/ watching TV
- » In case you need to sit for long hours, take a break every 45 minutes and walk around
- » Do posture correction exercises
5. 10 Minutes Of Sunshine Every Morning
Your body produces Vitamin D when your bare skin comes in contact with the Sun’s rays. One of the most essential nutrients for bone health; Vitamin D helps your body absorb Calcium and keeps your body healthy. All you need to do to get your daily dose of Vitamin D is to expose your body (arms and legs) to direct sunshine for 10 -15 minutes every morning. Your body will absorb the Vitamin D it requires and keep you healthy, day after day.