7 Ways You Can Strengthen Your Bones
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Bone formation is mostly completed during the formative years of life. Bone health determines strength in an individual. The bones in our skeletal system not only provide support to our bodies but also act as the store house of excess calcium. This excess calcium is provided to other parts of the body on a demand and supply basis.
Bone health should be maintained throughout adulthood but it requires special attention after age fifty in men and after menopause in women. A poorly maintained skeletal system is the root of several bone diseases that ultimately hinder motion and mobility. Let us explore some ways in which you can strengthen your bones.
Adequate calcium inclusion in diet
Perhaps the most important factor in bone formation, the mineral calcium is extremely essential for building and maintaining strong bones. This is why milk consumption is so stressed upon in children. Consuming adequate amounts of calcium daily is important for bone formation in children and to maintain optimum bone health in adults. Some natural sources of calcium are milk, yoghurt. It can also be consumed in the form of supplements.
Adequate protein intake according to weight
A big percentage of bones is made of protein. Protein is essential for calcium absorption and deposition. Chicken, eggs, and fish are some good sources of non vegetarian protein while paneer, tofu and milk are some vegetarian sources of protein. Protein supplements like protein powders and health drinks can also be consumed to satisfy the body's daily need for proteins.
Getting plenty of Vitamin D
Vitamin D helps the body absorb calcium efficiently. The daily dose of Vitamin D can be obtained from exposure to the sun or through supplements. Food items such as oily fish, organ meat and certain cheeses are rich in Vitamin D.
Avoid crash dieting
Crash dieting may seem like it is yielding fast results in weight loss, but is it a healthy and sustainable way of weight management? Crash dieting leads to bone and muscle loss which is extremely detrimental for health and makes an individual weaker. The best way of weight management is through proper diet and exercises.
Maintain a healthy and balanced diet
Providing the body with the right amounts of carbohydrates, fats, protein, vitamins and minerals is essential for its optimum functioning. Consuming plenty of vegetables and seasonal fruits is the key to maintaining a balanced and healthy diet.
Avoid low calorie diet
A low calorie diet leads to stunted production of energy in the body. To compensate for this reduced production of energy, the body uses the muscle and bone mass for energy production. This weakens the overall skeletal system and leads to various bone diseases like osteoporosis. It also increases the chances of bone injuries.
Working out regularly under the guidance of a trained instructor
Exercises which are appropriate for an individual's health conditions are essential to lead a healthy and active life. In general, weight lifting and strength training are known for maintaining and improving bone strength. It also helps in maintaining bone mineral density and reduces risk of bone loss. However, it should be performed under the supervision of a certified instructor.
Bones form our skeletal system which helps in supporting and bearing our entire body weight. Strength, range of movements and agility are all determined by how healthy our bones are. Good bone health can be achieved through a proper diet and workout regime. Vitamin D, calcium and protein are some nutrients essential for maintaining bone health.