Top 7 Tips to keep your Bones
Healthy
Modern lifestyle, stress,
unhealthy diets has created a lots of health related problems and one of the
important health related problem especially in women is associated with their
bones. These habits have created bones unhealthy and resulted in backache,
osteoporosis, bone loss and many other problems.
If you want to keep your bones
healthy of course you will, you should keep some precaution starting from early
age at least from today.
Our body absorber old bones and
keeps forming newer bones. It is very important to keep a balance between these
two processes.
Problem begins when older bones
starts getting absorb rapidly than formation of newer bones.Sometimes bone loss
may be related to genetics/hereditary.
As we are getting older our
body starts absorbing minerals instead of depositing calcium and phosphate thus
bones starts getting weaker. This process reaches at a certain level and it is
called as osteoporosis.
Breastfeeding Women lose three
to five percent of their overall bone mass during breastfeeding because babies
have high calcium needs, and if they breastfeed there’s only one place to get
it.
Second, lactating women produce
lower amounts of estrogen lower amount of estrogen can leads to bone loss.
After menopause decreased level
of estrogen can be a possible reason for bone loss. In males it is done by
decreased level of testosterone.
So it is very important to know about healthy bones and to follow certain tips to keep it healthy.
Top 7 tips to keep your bones healthy
1. Know your family
history
Family history is a key
indicator of bone health. Those who have a history of osteoporosis in their
family are more likely to develop it. So you should have an eye on your
grandparents and parents to know their bone density.
2. Increase your calcium
consumption
When everyone is thinking about
bones you should think about calcium. This mineral is essential for the proper
development of bones. Role of calcium not only ends with bones it helps in
proper muscle function, nerve signaling, hormone secretion, and blood pressure.
Foods that are good sources of
calcium are yogurt, cheese, milk, spinach and collard greens. So you should add
these foods to your daily diet.
3. Walk in the sun: vitamin
D
Where there’s calcium, there
must be vitamin D. These two works together to help the body absorb
bone-boosting calcium.
The body produces vitamin D
when exposed to the sun — 10 to 15 minutes of exposure three times per week
will do.
4. Have a regular
exercise
Regular exercise is important
to keep a number of health issues at bay, and bone health is no exception. Studies
have shown that regular exercise can have a positive effect on bone density.
5. Avoid caffeine
Caffeine does have some health
benefits, but unfortunately not for our bones. Too much of it can interfere
with the body’s ability to absorb calcium. Drinking more than two cups of
coffee per day accelerated bone loss.
6. Avoid alcohol
Heavy alcohol consumption can
cause bone loss (because it interferes with vitamin D doing its job), moderate
consumption (that’s one drink per day for women, two per day for men) is fine —
and recent studies actually show it may help slow bone loss.
7. Quit smoking
Various studies have shown that
smoking can prevent the body from efficiently absorbing calcium, decreasing
bone mass.
Review
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Know your family history
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Calcium diet
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Vitamin-D
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Regular exercise
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Coffee—No
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Alcohol—No
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Smoking—No
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Follow these simple rules to keep
your bones healthy and don’t forget to comment in comment box if you have any
advice or suggestion.
Keep reading &have healthy
bones
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