Strong bones are important for the overall health of your body. They help you move, provide you with strength/support, store minerals, and protect your organs.
Taking good care of your bones is important, especially if you want to age gracefully and live your life to the fullest. Adding in a few regular habits, which promote healthy and strong bones, is something anyone may do. Some of the simple ways to improve the health of your bones may include the following:
1. Consume More Proteins
Eating enough proteins is important for healthy and strong bones. Around 50% of bones consist of proteins. Low intake of proteins will decrease the absorption of calcium and might affect the rate of bone breakdown and formation.
However, be very careful. Too much proteins may leak calcium from your bones. So it is best to consume around 3.5 ounces of proteins every day.
2. Consider Taking Beta alanine Supplements
Supplementation with beta alanine may prevent a decrease in femoral mineral density and ash content. More benefits are seen when beta alanine combines with histidine to create carnosine.
According to health experts, carnosine benefits joints and bones through anti-glycation action. Carnosine may also contribute to your overall skeletal integrity by supporting muscle function as well as protecting the bone structure.
3. Include Calcium in Your Diet
The recommended amount of calcium per day is 1,000 mg (milligrams). But the recommended amount may increase to 1,200 for women and men as they age.
Good sources of calcium include canned salmon with bones, kale, broccoli, almonds, dairy products, and soy products, like tofu. However, if you feel that there is no calcium in your diet, talk to a doctor to recommend a good supplement.
4. Maintain a Very Healthy Weight
A healthy weight is vital for the overall health of your bones. Underweight individuals often have higher risks of getting bone illnesses, whereas being overweight puts more stress on their bones.
Hence, it is best to avoid a rapid loss of weight and a cycle between losing and gaining weight. When you lose weight, your bones also lose density. But bone density won’t be restored when you gain your weight back. This decrease in bone density results in weaker bones. This is why it is best to maintain a healthy weight.
5. Consider Weight-Bearing Workouts
Weight-bearing workouts are physical activities that may force you to move against gravity or give you resistance while moving.
A high-impact weight-bearing workout is best for building bones and making them healthy. But they must be limited if you are diagnosed with osteoporosis or osteopenia. Some of these exercises may include dancing, stair climbing, jogging, or high-impact aerobics.
6. Avoid Tobacco, Caffeine, and Alcohol
Everyone has vices, but there are several you might want to kick to the curb. That includes drinking alcohol, smoking tobacco, and drinking a lot of coffee. People who often smoke and drink caffeine and alcohol are at great risk of getting osteoporosis. If you have either of these habits, you might want to stop them.
The health of bones is vital in every stage of life. But having healthy and strong bones is something many people take for granted until symptoms become apparent. Fortunately, you may adopt many lifestyle and nutrition habits to maintain and build healthy bones, and it isn’t too late to start.