Bone Health : Tips to keep bones more strong
Our bones go through a lifelong remodelling process – mature bone tissue is removed, and new bone tissue forms. Through bone remodelling, there is a balance between bone resorption and formation, and thus there is skeletal integrity.
As age increases, this balance changes resulting in loss of bone tissue. In addition, as individuals age, the pace of bone resorption by osteoclast cells surpasses the speed of bone arrangement, so bone debilitate.
What’s more, this all occurs due to:
- Inactive way of life
- Hormonal changes
- Loss of calcium and different minerals in bone
A balanced and sound eating regimen will help you construct solid bones and keep up with them for the duration of your life.
You need adequate calcium to keep your bones sound and nutrient D to assist your body with engrossing calcium.
You need to get all the supplements for sound bones by eating a decent eating regimen.
How to keep my bones strong?
Maintaining a healthy diet is the primary way to keep your bones strong. Therefore:
Include calcium-rich foods in your diet.
If you are lactose intolerant, choose rice beverages and fortified soy, leafy green vegetables, canned salmon with bones, beans, nuts, seeds and fortified orange juice.
Get enough vitamin D
Vitamin D is a good source of calcium. You can find vitamin D in:
- Fortified soy and rice beverages
- Fortified orange juice
- Fatty fish like salmon and sardines
- Egg yolks
- Fortified yoghurts
Intake enough nutrients
Potassium, nutrient K and magnesium assist your body with retaining and use calcium. Get these effective supplements by eating various quality food sources like vegetables and organic products, nuts, vegetables (beans, peas, lentils), seeds, entire grains and fish. Protein assists with building muscle, which helps keep bones solid. Pick protein-rich food sources like meat, poultry, fish, shellfish, vegetables (beans, peas, lentils), nuts and seeds.
Keep your body active.
Intend to be dynamic for somewhere around 150 minutes every week. Here are a few plans to assist with keeping your bones solid.
- Weight-bearing activities like walking, running, climbing, low effect heart stimulating exercise, moving, tennis and golf.
- Resistance exercises like lifting loads or push-ups to assist with building muscle, which keeps your bones solid.
- Stretching practices like yoga and judo. It will bring down your danger of falling and breaking bones when it is assisted with further developing equilibrium and coordination.
Limit caffeine to keep your bones solid
Having a lot of caffeine can diminish the measure of calcium you assimilate. Focus on close to 400mg of caffeine each day for grown-ups (around 2-3 cups of espresso each day). Breastfeeding and pregnant ladies ought to have close to 300 mg of caffeine each day.
Stay away from liquor.
Drinking alcohol can weaken your bones. In case you are used to regularly having, have close to 2-3 beverages each day.
Stop Smoking for better bone thickness.
If you smoke, you may have quicker bone misfortune and a greater danger of bone cracks than non-smokers.
Apart from all these, you can take calcium tablets to fulfil the need for calcium in the body. Many calcium supplements in the form of capsules or tablets are available in the market nowadays. However, if you are on some medication, then consult your doctor once before taking any. CAL-D is one such natural form of calcium available for long term consumption. Daily intake of these capsules will fill the requirement of calcium for stronger bones.