According to statistics, around 1.5 million individuals suffer a fracture due to bone disease. In addition to this, research shows that the risk increases as people age, especially in women. Thus, 4 out of 10 white women aged 50 years and above experience some kind of bone fracture at least once in their life.
With that said, it’s pretty obvious how important it is to build strong bones. It’s also better to start as early as you can to offset the deterioration of your skeletal system as you age. So to help you further strengthen your bones, here are four natural and practical tips on maintaining healthy bones best.
1. Eat More Vegetables
It’s pretty standard advice to add greens to your diet for a healthier body. But based on actual research, vegetables contain vitamins and nutrients essential to increase bone mineral density and stimulate bone-forming muscles.
As a rule of thumb, stick with greens that are rich in calcium, vitamin k, and vitamin c, as these play an integral role in strengthening your skeletal system. These can be found in broccoli, spinach, kale, cabbage, parsley, and the like.
2. Add Protein to Your Diet
Bones are made from protein and calcium, so to say that protein is an essential component for bone formation is not an overstatement. With that said, it’s pretty clear that consuming an adequate amount of protein can help you maintain strong bones.
Studies show that low protein intake affects calcium absorption and bone formation. Thus, medical experts usually suggest increasing protein intake in patients suffering from bone injuries, issues, or diseases.
3. Hit the Gym to Work Out
Exercising isn’t just vital to keeping your weight under control. It also helps strengthen muscles and bones. In fact, several kinds of research show that strength training is quite beneficial in improving bone density and enhancing bone size.
In addition to this, fitness routines also alleviate inflammation in muscles. Note that swollen muscles usually press against bones, resulting in major discomfort. For this reason, it would be pretty helpful to have an exercise program you can perpetually follow to lower the risk of suffering from these kinds of conditions.
4. Get Plenty of Sleep
According to a study published back in 2015, individuals who habitually sleep less than six hours at night have a higher chance of developing osteoporosis. Moreover, medical experts say that the human body undergoes various healthy processes during sleep, including bone remodeling.
In general, this process involves the removal of old tissue and the formation of new bones. Hence, if you’re not getting enough sleep, it’s highly possible that bone remodeling in your body isn’t happening correctly.
Strong bones play a crucial role in improving balance and protecting against injury. Thus, you must make it a priority to make the necessary lifestyle adjustments so you’ll still maintain a healthy frame as you grow older. This becomes especially important in preventing severe injuries that may result in disabilities in the later years of your life.
In need of a primary doctor to address your bone problems? Garden State Medical Group dedicates itself to providing patients with comprehensive and individualized care. So if you’re looking for a skilled general doctor to assist you in managing your health condition, start a telemedicine call with us today!