When it comes to taking good care of your body, maintaining your bone health is equally important. According to Healthline, your bones absorb minerals and nutrients during childhood, adolescence, and early adulthood. By the time you reach 30 years old, it is expected that you’ve reached your peak bone mass.
The problem is when you have not developed and acquired enough mass due to bad habits and an unhealthy lifestyle from a young age. The chances are that your bones can easily and quickly become thinner and lose their density as you get older.
Fret not, as there are ways to build strong bones and maintain them healthy as you grow old. Here are three practical methods that you should follow to care for your bones:
Perform workout exercises
While workout exercises are generally good for your body, they can also specifically help build and maintain bone mass. If you don’t know how to proceed, here are a few workout tips for you:
- Have a brisk walk or a jog: It helps to have a fast walk or even a jog for at least 20 minutes early in the morning or late in the afternoon for at least three times a week.
- Walk up the stairs or do jumping exercises: If you can’t do the outdoor exercises above, you can climb your stairs or perform jumping jacks at home.
- Perform resistance or strength training: It’s best to carry out lifting, pushing, and pulling weight exercises two to three times a week. Doing so can foster your bone health and overall health as well.
Watch your food intake and beverage consumption
Apart from exercises, you should also be wary of what you put into your body. To strengthen your bones and maintain their mass, here’s what you should consume:
- Drink plenty of calcium: It is highly recommended that you get 1000 to 1200 mg of calcium daily to keep your bones strong and avoid osteoporosis.
- Eat more nuts and leafy greens: For your food consumption, go for almonds, walnuts, and pistachios as they are rich in nutrients. You can also try collard greens, kale, and bok choy as these leafy vegetables also contain high amounts of calcium.
- Take calcium supplements: If your diet won’t suffice and per your family doctor’s recommendations, take calcium supplements regularly. It can replace the lack of minerals that can protect your bones.
- Increase your vitamin D intake: Don’t forget to take vitamin D, as this can help your bone stay strong and reduce your risk of fracture. You can easily obtain this vitamin from spinach, kale, and even white beans.
Practice a healthy lifestyle
If you aren’t living a healthy lifestyle, then you should consider undergoing some changes. Here are three lifestyle changes that can make a big difference in your bone health:
- Stop smoking: Smoking has proven to be a significant risk factor for bone loss. Generally, it is bad for your health because it causes various diseases.
- Drink alcohol moderately: Excessive consumption of alcohol can affect your ability to absorb and regulate calcium, vitamin D, and hormones.
- Sleep early and wake up early for sun exposure: It’s best to sleep early to foster growth in your body. At the same time, waking up early to have sun exposure for your body also helps in naturally absorbing vitamin D.
At this point, you now know how to gain and maintain healthy bones. As discussed above, be sure to perform workout exercises, watch your food intake and beverage consumption, and practice a healthy lifestyle. You’ll be surprised at how all these can help maintain healthy bones and protect your body against bone diseases as you grow older!
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