Want some tips for healthy bones? Here we got you covered!
We all know that bones are essential for our body and that we must take care of them.
The fact is that most people suffer from the diseases associated with their bones, especially as they age.
What does this mean? It means that you need to know how to take good care of your bones in order to prevent any health problems.
Bone health can be improved by eating green vegetables, performing safe exercise techniques, and making other lifestyle changes.
That said, here we’ll discuss the best health tips for healthy bones that make and keep the strength and density of bones.
Note: These tips are recommended by Dr. Ramakant Kumar, the best Orthopedic Doctor in Patna.
Now, without waiting further, let’s get started!
4 Tips for Healthy Bones – Recommended by Doctors
Thanks to our modern lifestyle, bone health is something we’re all concerned about.
Below are the tips for healthy bones that you need to follow!
#1. Increase Calcium and Vitamin D Intake
Bone Health and strength are directly related to the amount of calcium and vitamin D you consume.
Calcium is the primary element of bones, which means a great calcium level leads to healthy and strong bones.
On the other hand, vitamin D supports immune function, helps the body absorb calcium, promotes bone growth and development, and improves bone strength and density.
Here are some tips that will help you increase your intake of these nutrients, including:
- Calcium-fortified food such as orange juice, oatmeal, and more.
- Dairy products like cheese, milk, yogurt, etc.
- Some fish, like sardines, salmon, tuna, mackerel, and more
- Exposure to sunlight.
- Egg yolks.
Thus, these are some tips to increase calcium and vitamin D levels in the body, leading to healthy and strong bones.
#2. Maintain a Healthy Weight
Maintaining a healthy weight is one of the most important aspects of keeping your bones strong and healthy throughout life.
Research published in the National Osteoporosis Foundation recommends that maintaining a healthy weight can prevent osteoporosis in the first place.
In addition, it also states that keeping your weight within 1-2 pounds of what it was five years ago can significantly impact bone health.
However, maintaining a healthy weight isn’t easy as the body has a tendency to hold on to fat cells more than it can burn them off.
Research states that many factors are involved in maintaining a healthy weight (including genetics and metabolism), which can make it tough to keep the pounds off.
Therefore, it is advised to consult a dietician to make a personalized diet routine to lose weight.
#3. Try Out Strengthening and Stretching Exercises
Strengthening and stretching exercises are some of the most important tips for healthy bones that prevent osteoporosis in later life.
Studies show that performing strengthening and stretching exercises regularly can be an effective way to prevent bone loss or other bone-related issues.
A number of exercises are there that are believed to improve your muscle strength, support your bones, and prevent injury.
Here are some of the best strengthening and stretching exercises for healthy bones, including:
- Bicep curls.
- Shoulder lifts.
- Hamstring curls.
- Hip leg lifts.
- Squats.
- Ball sit.
Always remember not to apply extra pressure (or don’t push your limits) on your bones to avoid further damage.
Besides, it’s recommended that you must perform these exercises with care or in front of a professional.
Hence, these are the best tips for healthy bones that you need to try.
Note: If you suffer from any bone-related problems, you can consult the best bone Ligament Doctor in Patna.
Conclusion
Bone health is a complex issue. There are many contributing factors that can lead to bone diseases, like osteoporosis and other bone-related conditions.
These conditions (diseases) normally occur in older people because bones naturally decrease strength and density with age.
So, to eliminate those conditions in the first place, we’ve discussed some tips for healthy bones that maintain strength and density throughout life.
Moreover, the most important factors for strong, healthy bones are eating a diet rich in calcium, and vitamin D, exercising, and maintaining a healthy weight.
Follow them properly and have patience; the tips to keep your bones healthy will surely benefit you in the long run.