Like a lot of people, you might be under the impression that bones are lifeless, and that your healthy habits affect only your muscles but not your bones. This is far from the truth because there are many ways you can make your bones stronger and healthier. In the least, you can prevent your bones from becoming weak with time, which of course, means you can influence the strength of your bones. Here are the 10 tips to help you have stronger bones.
Get Enough Proteins
Out of many components that make up your bones, proteins take up the largest portion at 50%. When you don’t take enough proteins the process of calcium absorption in your body slows down. This can have a direct impact on your bone health.
Don’t Run from Vegetables
It’s easy to get addicted to eating meat. Some people love white meat while others prefer juicy steaks and a diet full of red meat. However, vegetables play a significant role in strengthening your bones. Different types of leafy greens contain vitamin C, which is vital to preventing bone damage.
Know Your Family’s Bone History
As uncomfortable as it may sound, it will be good for you to know your family’s bone history since osteoporosis is a hereditary disease can you can develop it as a result of your genetic makeover. If your parents had osteoporosis, you are at a higher risk of developing the disease too.
Go for Strength Training Exercises
There are certain exercises that can affect your bone strength positively. Weight bearing exercises are considered the best for bone strength. Bone growth and developing is high during childhood. There are a lot of exercises you can teach your children so they can grow stronger.
Moreover, even adults can boost their bone mineral density levels by doing the same exercises as frequently as possible.
Get Good Calcium Intake
You have to make calcium a big part of your daily diet. You can take calcium in the form of pills too, but there are several natural foods around you to provide you with ample quantities of the vital mineral. You should have at least 1000mg of calcium every day for enhanced bone strength.
Do Not Starve Your Body of Calories
Your body needs calories, so you have to avoid lowering your daily calorie intake than the daily recommendation. If you are keeping your calorie intake below 1000 on a daily basis, it can take a toll on your overall bone density.
Get Enough Vitamin D
Taking enough calcium on a daily basis is not enough. You need to have enough vitamin D in order to benefit from the calcium your body has absorbed. It is vitamin D that helps your body absorb calcium. The best part is that your body can make its own vitamin D when you bask in the sun.
Get Enough Vitamin K
Vitamin K can contribute in the production of proteins in your body. These proteins then help your bones become stronger. In addition to helping reduce the effects of osteoporosis, vitamin K can also reduced the likelihood of you getting fractures.
Say Goodbye to Caffeine and Cola Drinks
You probably know many other disadvantages of drinking cola drinks in excess, but here’s another one. Drinking too many cola drinks can greatly affect the density of your bones by literally eroding them. Studies have shown negative impacts of cola drinks on women’s hip bones.
Caffeine can also cause reduced rate of calcium absorption in your body.
Smoking is bad for your lungs and you already know it. But this unhealthy habit can affect your bones as well.