Tips To Maintain Healthy Bones

Bones are very important in the body. They are the framework that helps keep the body upright. They provide the needed structure to keep all the muscles and organs in place. Bone health is necessary to maintain good physical well-being. It is important for all age groups.

As you grow, your bones continuously change. You reach a peak at about 30 and from there your body does not make as much new bone anymore. You tend to lose more bone than you gain.

Have you noticed how athletes train and put their bodies through consistent exercise? They race and play and they are so strong. Or you may know or have heard of an aged person who is still quite fit. Or someone who had a terrible bone injury and recovered. These people certainly had healthy bones and a healthy system. We can too if we change certain habits and pay more attention to our bones.

Some Factors Can Affect Your Bone Health.

Calcium intake– If your diet is low in calcium, you have increased risk of low bone density and fractures.

Physical activity– It is encouraged to exercise. If you are inactive, you have a higher risk of osteoporosis – which is a condition also called brittle bones, than those who are active.

Age– The older you grow, the thinner and weaker your bones become.

Weight– The smaller your frame, the less bone mass to draw from as you age.

Gender– Women have less bone tissue than men and have a greater risk of osteoporosis.

Family History– If you have a family member with osteoporosis, it puts you at a risk of having bone problems.

Hormone levels– In women, estrogen levels drop at menopause and this can increase bone loss. In men, bone loss can also increase as a result of low testosterone levels.

Tips To Keep Your Bones Healthy

Adequate calcium intake.

Calcium keeps bones healthy and strong. Include calcium in your diet by taking dairy products, broccoli, and soy products. If you can’t get some of these foods, see your doctor about calcium supplements.

Vitamin D

This vitamin helps absorb calcium in the body. Sources of this are eggs, fish, milk and mushrooms. Sunlight also plays a part in your body’s production of vitamin D. Ensure to see your doctor if you  would like to take Vitamin D supplements.

Adequate Exercise

Consistent physical activity will help build strong bones. Walk more, climb the stairs, jog down your street to help slow down bone loss. Engage in weight-bearing exercises to help build new bone.

More Vegetables

Include more vegetables in your diet. Vegetables are high in antioxidants that help protect the bone. A high intake of vegetables in children helps them maintain bone mass as young adults. Likewise, increasing you intake of vegetables will be beneficial as you grow older.


Don’t drop your calories. Ensure that your diet is balanced and you take at least 1200 calories per day. Taking less than this may cause loss of bone density and even muscle mass which could be harmful to your overall health. Let your diet be rich in proteins and vitamins.

Avoid Alcohol

Avoid alcohol and substance abuse. These usually do more harm than good to the body.

Don’t underestimate the importance of your bones. It is not too late to take conscious and consistent care of them.


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