Bone Health: 11 Easy To Follow Tips For Healthy Bones

Tips For Healthy Bones

In this article, we’ll discuss some important tips for healthy bones which are easy to implement in your day-to-day lifestyle.

Overview

As we age, our bones tend to get weaker. Proper care may prevent this from happening. Most people do not realize the significance of the right foods and the right lifestyle for maintaining bone health. Here we have shared a few tips and suggestions that will help to maintain your bone health.

Tips For Healthy Bones

1. Avoid Consuming Excessively Low-Calorie Diet

The demand for slim-fit bodies has led to many people compromising on the calories. While excessive intake of calories is not good, the body requires a minimum intake of calories. An extremely low-calorie diet may have a harmful impact on a person’s bone health. That is why you should avoid excessive compromise on the calories.

Instead, choose to have a healthy diet. Cut down on junk foods that do not provide any nutrition to the body. Replace soft drinks with natural refreshments like lime water and green tea.

2. Maintain the Necessary Bodyweight

While excess weight gain is bad for the body, so is excess weight loss. The body needs to have the necessary bodyweight so that the bones stay healthy. Low body weight can result in low bone density. It may also cause health issues like osteoporosis and osteopenia. Low body weight is the major cause of such diseases in women who have been through menopause.

It is also not good for the bone to frequently lose and gain weight. People who maintain a steady body weight tend to have better bone health. 

3. Get Enough Vitamin D Exposure

The body gains Vitamin D through sunlight exposure. Vitamin D has a major role to play to absorb calcium into the body. Individuals with Vitamin D deficiency have low bone density. They are also more prone to diseases that result from bone loss.

Fatty fish, liver, and cheese are some of the food sources for Vitamin D. Make sure you have enough intake of these food items to keep your bones healthy.

4. Do Heavy Weight Exercises

It is not just food that contributes to bone health. Even heavyweight exercise has a great role to play in order to maintain proper bone health. It has been observed that heavyweight exercises help bone growth and bone development. Men and women who regularly practice these exercises tend to have better bone health.

5. Eat Foods Rich in Omega 3 Fatty Acids

Omega 3 Fatty Acids play a great role in preventing bone loss during the aging process. They help to prevent bone breakdown and help in better bone formation. Seafood is a major source of Omega-3 fatty acids. Walnuts, flax seeds, and chis seeds are some of the other sources of Omega-3 fatty acids. 

Regulate your diet so that you include a fair share of these vital nutrients in your regular diet. It will help you to have stronger and healthier bones.

6. Consume High Calcium Foods

This is a no-brainer; and yet, one of the most important tips for healthy bones. Everyone who has some knowledge regarding foods and health knows the importance of calcium in bone health. Daily intake of calcium in the diet is essential for improved bone health. Every day, old bone cells break down and new bone cells are formed. The bone cells contain calcium. 

You must consume foods that contain calcium. The body absorbs calcium differently. When you have low calcium foods, a greater amount of calcium is absorbed into the body. On the other hand, when you consume foods with 500 gms or more calcium, much less is absorbed into the body. The right strategy is to spread out the calcium intake throughout the day. This will ensure that your body gets the required amount of calcium at all times of the day.

7. Eat Foods Rich in Zinc and Magnesium

There are other minerals too that play a key role in enhancing bone health. Magnesium helps to convert Vitamin D into its active form. This ensures that calcium is better absorbed into the body. Zinc is another essential mineral that is found in very small proportions in your food. Zinc helps to reduce excess bone breakdown. It also helps promote better bone formation. Zinc and magnesium supplements are available in the market.

8. Include Ample Protein in Your Diet

Studies reveal that 50% of the bone is made out of proteins. If the protein intake in the body is reduced, the body tends to absorb lower amounts of calcium. This could be detrimental to bone health. Go for a diet with balanced levels of proteins and calcium. This will ensure your bones stay healthy even as you get old.

9. Have Lot of Vegetables

Vegetables are an excellent source of Vitamin C. This vitamin has antioxidant properties that help to prevent bone cell damage. Vegetables also contribute to an increase in bone density. Low bone density could result in health problems like osteoporosis and osteopenia. Including vegetables in your diet is one of the best tips for healthy bones that you must add in your lifestyle.

10. Avoid Unhealthy Habits Like Smoking and Drinking

Just including good foods in your diet is not enough. You also need to cultivate good health habits for better health and life. Smoking and drinking are two habits that can ruin your health.

It has been observed that smoking reduces the blood supply to the bones. Nicotine in cigarettes also retards the production of bone producing cells. Long-term smoking can weaken your bones. Smoking also reduces the body’s absorption of calcium. It is time to quit these habits to secure your bone health.

11. Maintain a Good Sleep Schedule

The body performs best when it gets the required sleep. The eight hours sleep in the night helps the body and mind to relax. It is also a process of rejuvenation. People who have erratic sleep schedules tend to endure the side effects. The body fails to perform at its best when the sleep is not proper.

This could mean the metabolism rates are hampered. There could be fluctuations in body weight. Blood supply to major organs of the body may also fluctuate. This in turn may affect the overall bone health of the individual.

It is time to take charge and make changes to your life. Constant efforts can help you keep your bones healthy. Don’t forget to add those bone-building exercises to your daily regime.