As you get older, it is important to keep a check on the health of your bones. Symptoms of bone deterioration are especially visible; this is why it’s all too easy to ignore bone health. However, there are 10 simple steps you can take to keep your bones strong.
1. Calcium Intake
This one is a no-brainer. In order to keep your bones healthy, you have to consume a lot of calcium. Make it a point to obtain calcium from natural sources like milk. Avoid artificial calcium supplements.
2. Vitamin-D Intake
Vitamin D aids in the absorption of calcium in your body. If you are consuming a lot of calcium but have a vitamin-D deficiency, the calcium will go to waste. To consume vitamin D, you should consume foods like shrimp, cereal and eggs.
3. Avoid Smoking
It’s no rocket science that smoking is injurious to health. Smoking represents a serious obstacle in your quest to keep your bones strong. Tobacco weakens your bones significantly and should be avoided.
4. Cut Down On Caffeine
Caffeine has certain health benefits; however, it should be consumed in limited quantities. Consuming excessive amounts of caffeine hinders your body’s ability to absorb calcium.
5. Avoid Alcohol
Severe alcohol consumption can lead to loss in bone density. While you don’t have to quit alcohol altogether if you don’t want to, you should limit your consumption.
6. Research Family Medical History
Before anything else, be sure to research your family’s medical history. Check to see whether or not someone in your family has suffered from osteoporosis. If so, you should consult your doctor to find out how you can make an effort to keep your bones strong.
7. Limit Sodium Intake
Sodium causes the calcium to be excreted from your bones. The excreted calcium makes its way out of the body in your urine. Therefore, you should make an effort to cut down on processed foods and salt.
Exercise helps to manage all sorts of bodily conditions. When you stretch and flex your muscles while exercising, your bones get a fair amount of exercise as well. In short, exercise strengthens bones.
9. Consume Vitamin K
You may have heard that Vitamin K helps with blood clotting. However, it is also responsible for helping the body to generate proteins that aid bone health. Regular consumption of foods like spinach and broccoli will help to manage Vitamin-K levels.
10. Potassium Intake
Potassium is known to neutralize certain types of acids that stimulate the excretion of calcium from your body. Therefore, you should stack up on sweet potatoes and other foods containing potassium.
If you want to keep your bones strong, keep the abovementioned tips in mind.