How to keep your bones healthy and strong – 9 tips

Bone plays an important role in the body. It protects the heart, brain and other organs of the lesions, provides structure, anchors muscles and stores these minerals such as phosphorus and calcium. However, bones tend to be weaker with age, affecting our lives in many ways. For this reason, I will reveal some ways to maintain healthy and strong bones in this article. We hope you can lean over and make use of it in your life.

How to keep your bones healthy and strong – 9 natural tips for implementing at home

how to keep your bones healthy and strong

it is true that his bones are alive and are constantly changing. Normally, our body breaks down old bone and rebuilds new bone. When we are young, the body creates faster than old bone breaks new bone. As a result, our bone mass accelerating. However, as we age, we have lost more bone than gain. Therefore, it is very important to protect their early bone. In this way, you can avoid some related bones as you age and keep your bones healthy and strong diseases.

There are many factors that can affect bone health. Some factors that can control, but some things are beyond your control.

  • Factors that can be controlled .: Diet, body weight, smoking, alcohol, physical activity and medications
  • Factors you can not control :. Age, sex, race, history and family size

Protecting your bone health is easier than you think. Although we can not change our history of gender, race or family, we can change other things to raise bone mass. This article will show readers some of the best tips on how to maintain healthy and strong bones naturally in the house you should know. The tips are as follows:

1. Stay active:

how to keep your bones healthy-stay active

Those who are sedentary are at increased risk of osteoporosis or more active loss of bone mass counterparts. Therefore, one of the best ways to keep your bones healthy and strong is stay active . Like muscles, bones become stronger with exercise. So what type of exercise is more effective? The best exercises to maintain and strengthen bones are muscle strengthening and weight-bearing.

Any activity that requires your muscles to work harder than normal, such as weight lifting, is regarded as muscle-strengthening exercise. Any activity performed standing, including running, jumping, skiing, walking, climbing stairs and dancing, is considered the weight lifting exercise. Both types of exercise make bones work harder. As a result, your bones will be stronger. Seriously, try to do 30 minutes of exercise every day to get strong bones and good health.

2. Quit smoking:

how to keep your bones healthy-quit smoking

You may be surprised but smoking has a link to weak bones. In fact, quitting smoking has been proven good in terms of many subjects and fields. Smoking is very harmful to human health in general, because it can lead to several harmful diseases and conditions, including lung problems and dental / oral (more terrible for use in the first hand problems, smoking cause bad breath, itchy throat, cough, and yellow teeth). Regarding the development of healthy bone system in humans, quitting smoking is definitely one of the best because of many reasons. Multiple studies have shown that cigarette smoking may maintain their body calcium absorption efficiently, which leads to decreased bone mass and increased risk of osteoporosis.

not really
smoking is one of the effective ways on how to keep your bones healthy and strong.

3. To promote bone density with vitamin K:

how to keep your bones healthy-boost bone density with vitamin k

Vitamin K is best known for its role in blood clotting , but it is also essential to try to keep your bones healthy and strong mineral to be missed. For starters, vitamin K helps the body produce proteins for bone health. In addition, vitamin K can not only reduce fracture rates, but actually increase bone mineral density in people with osteoporosis. One more thing is that vitamin K and vitamin D can work well as a team. While vitamin D stimulates the absorption of calcium in the intestines, vitamin K cuts the amount of calcium excreted by the body. Broccoli, kale and spinach are good sources of vitamin K. In fact, vitamin K is one of the most essential and important vitamins needed for improvement and development of bones, which makes use of this type of vitamin to increase bone density is also one of the best natural tips on how to keep your bones healthy at home without the need to use any type of drug, pill, or medical interventions.

4. Consume less caffeine:

how to keep your bones healthy-consume less caffeine

This is also a good way of keeping your bones healthy and strong I would like to disclose in this entire article and should not omit however make use of it as soon as possible. Not only in terms of development of healthy bone system, as we all know, caffeine is not very healthy for us. According to observational studies, reduced bone mass is associated with the consumption of beverages containing caffeine because Caffeine may interfere with the body’s ability to absorb calcium. Another study indicated that more than two cups of coffee a day can increase bone loss by negative interaction with calcium and vitamin D. However, this does not mean that you can not drink coffee anymore. You can enjoy your coffee as usual but it in moderation and getting enough calcium.

5. Avoid alcohol:

how to keep your bones healthy-avoid alcohol

Like caffeine, avoid alcohol is one of the ways more effective on how to keep your bones healthy and strong. Because alcohol can interfere with the body’s ability to absorb calcium, more than two alcoholic drinks a day can put at risk for osteoporosis. You should moderate their consumption of alcohol to get strong and healthy bones. It is suggested to have two drinks per day for men and one drink per day for women.

6. Boost calcium intake

how to keep your bones healthy-boost calcium consumption

When it comes to bones, everyone tends to to think of calcium, one of the two essential nutrients for bones. This mineral is essential for strong bones and teeth. If you consume too little calcium, you may be at risk for osteoporosis and other bone related problems such as rickets. In addition, a low calcium diet also contributes to an increased risk of fractures, bone loss early and decreased bone density. Therefore, even a lot of calcium in your diet is the first way of how to maintain healthy and strong bones. Apart from supporting the teeth and bone structure, calcium also helps control blood pressure and prevent breast cancer and colon cancer.

Having little calcium negatively affect your bones. However, excessive calcium intake also causes health problems such as diarrhea and stomach pain. Therefore, the amount of calcium is sufficient for a day? According to the US Department of Health, not everyone needs the same amount of calcium:

  • For adults 19 to 50 and men aged between 51 and 70, the current recommended daily intake (RDI) of calcium is 1,000 milligrams.
  • For men after 70 years and for women after age 50, the recommended daily allowance is 1,200 milligrams of calcium a day.
  • For those who are breastfeeding, it is recommended to consume 1,250 milligrams of calcium a day.

Good sources of calcium include cheese, yogurt, milk, canned salmon with bones, broccoli, spinach, fortified cereals and soy products like soy and tofu.

7. Pay attention to vitamin D:

how to keep your bones healthy-pay attention to vitamin d

Another way of how to keep your bones healthy and strong is boost consumption of vitamin D. This is the key to not only strong muscles, but also healthy bones. By pairing foods that are rich in vitamin D and calcium-rich foods, vitamin D helps the body absorb calcium and the best process.

For those who are over 65 are more likely to be short of vitamin D, it is recommended that people in this age group should consume 10 micrograms of vitamin D a day. Although vitamin D is readily found in foods such as shrimp, fortified foods (orange juice and cereals), oily fish (salmon and mackerel) and eggs, it is difficult to get enough vitamin D from food. In addition, the best natural source of vitamin D is sunlight. 10 to sun exposure 15 minutes once or twice a day also helps your body produce vitamin D.

8. Add the Potassium:

how to keep your bones healthy-pump up the potassium

often not noticed potassium when you think about how to how to keep your bones healthy and strong. Normally it helps cells remove waste and also helps muscles and nerves communicate. The fact, however, is that this may improve bone mineral health by neutralizing acids that remove calcium from the body. Potassium – rich foods include white potatoes, sweet potatoes, bananas and yogurt

9. Manage your drugs:

how to keep your bones healthy-manage your medicines

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this is the last but very important advice on how to keep your bones healthy and well developed without obtaining any signs or risk related to bones, such as osteoporosis or bone degeneration that I would like to introduce this entire article diseases and you and my other readers to learn and make use as soon as possible.

There are some medications can cause bone loss. For example:

  • Glucocortiocoid :. This is prescribed for the treatment of rheumatoid arthritis, lupus and asthma
  • aromatase inhibitor. This is used to treat some certain breast cancers
  • Depo-Provera: This is a commonly prescribed contraceptive
  • .

the use of these drugs for a long time can increase the risk of osteoporosis. Therefore, you should have periodic reviews of drugs with your doctor to make sure no unwanted side effects when drugs are used. In fact, managing your medicines is the most simple but effective way on how to keep your bones healthy and strong.

most common of all diseases is osteoporosis Bones that occurs when the body can not create new bone as fast as the old bone is lost. This condition causes bones to become thin, brittle and weak and allow them to fracture more easily. An estimated 200 million women around the world experienced this disease. In addition, 1 in 5 men over 50 years in the world will suffer from osteoporosis. For women, it is 1 in 3 are over 50. For this reason, you should read the How to treat osteoporosis naturally without drugs . This article will help you to have a closer look on osteoporosis and put forward some suggestions on how to treat osteoporosis naturally. All the tips mentioned in this article are naturally and proven by science so you should read and use without worrying about anything

This article has been shown 9 tips on how to keep your bones healthy and strong they are very useful for you and other readers of Vkool or even people out there who are looking for ways to strengthen your bones but it is difficult to address this problem. The hope that help you and others who want to maintain healthy and strong bones to prevent fractures or osteoporosis.

Feel free to share this article for those who face the loss of free bone or you think you need if you find this effective article for your current need. For any question you want to me, ask for comments or evaluations, please let down. As the author of Vkool.com, I really celebrate my opinions and thoughts of readers, so show me yours filling in the comments section at the end of the article.

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