How to Strengthen Bones
Having stronger bones doesn’t only mean incorporating enough amount of calcium in your diet. Make sure you also have sufficient amount of other nutrients, like vitamin D and magnesium. A regular exercise routine also helps your bones become stronger. Here are a few suggestions on how to strengthen bones.
Tips:
Know how much calcium you’re getting from your diet. Unless you have a health condition, the normal amount of calcium you need per day is 1500 mg.
Eat a calcium-rich diet. There are several sources of this mineral. Dairy products are just one of the many choices.
Take calcium supplements. If you feel that you’re still not getting enough of this nutrient from your diet alone, take supplements. Remember to have small doses everyday. Your body is only able to absorb 500 mg of calcium at a time. If you want to have 1000 mg per day, you can take 500 mg in the morning and the next 500 mg in the evening.
Eat green leafy vegetables. These are good sources of nutrients that keep you healthy.
Bask in the sun. Vitamin D is essential for proper calcium absorption; it also prevents skin cancer and soft bones. Staying under the sun for about 10-15 minutes every morning is enough to get the right amount of vitamin D.
Make sure you have enough magnesium. This mineral is abundant in your body. Most are found in your bones. Magnesium also keeps your muscles and nerves working properly.
Be active. Exercise strengthens bones by improving osteoclastic activities. When you exercise, the rate at which your bone cells absorb calcium increases. Taking in enough calcium will be useless if it’s not absorbed properly by your bones.
Facts:
Some sources of calcium are:
dairy products, like milk, eggs and yogurt
White bread
Nuts like almonds and hazelnuts
Canned fish.
Coffee and other caffeinated drinks decrease calcium absorption.
Alcoholic drinks and sodium weaken bones by increasing calcium loss.
Smoking decreases bone density, leading to weak bones and a high risk for osteoporosis.
Weight bearing exercises are good for your bones and joints. Examples of these exercises are brisk, walking, running and climbing the stairs.
Non-weight bearing exercises also help your bones become stronger. Examples of these are bicycling and swimming.
Not getting enough and getting too much calcium is bad for you. It’s very important to take just the right amount. The excess calcium may just accumulate in your body and makes you at high risk for other health problems.
Improper calcium absorption may lead to calcium stone formation and other complications.
Being fit starts with deciding to have a healthy lifestyle. Veer away from harmful habits like smoking and drinking alcohol. Eat the right kind of foods and have an exercise routine. All these promote stronger bones and a healthier you.