Bone growth and bone density tend to occur in the adolescent and childhood years of an individual. However, as one grows older, the human bodies lose bone density, and there is a greater risk of osteoporosis. Without sufficient bone mineral density, the chances of bones getting fractured or break easily enhanced. Any minor accident is capable of making the bones get fractured or broken. One cannot prevent any accident, but one can get safer by maintaining healthy bones. Strengthening the bones helps to significantly reduce the chances of breakage and other serious risks for the bones. There are several natural ways to build healthy bones.
Natural Ways to Build Healthy Bones
Limit Caffeine Intake
One of the most effective natural ways to build healthy bones is to limit caffeine intake. Though it is a fact that caffeine enhances the personality of an individual, it is not beneficial for the effective health of the bones. Consuming coffee at a moderate limit tends to be suitable for the body. However, prefer not to consume too much coffee or espressos in a day. In several research studies, it has been found that consumption of every 100 mg of caffeine tends to trigger a 6 mg calcium loss, which is essential for effective bone health. Limiting caffeine consumption to 300 mg per day is suitable from the viewpoint of maintaining healthy bones.
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Consume More Greens
Consumption of green vegetables is healthy at various levels and for all body organs. Green leafy vegetables help in maintaining healthy bones. Leafy green vegetables comprise a high amount of calcium, an essential nutrient that promotes bone health. Not only this, but also they have potassium which is a bone-boosting supplement.
Moreover, green leaves also have vitamin K which helps to build healthy bones. Calcium found in green vegetables promotes bone growth and strength. Similarly, potassium helps to significantly reduce calcium loss, and vitamin K found in green vegetables provides protection to bone mineral density.
Get Sufficient Vitamin D
Sunlight is an excellent source of vitamin D. Staying indoors and being locked in an AC room throughout the day, is never recommended. It’s rather good to spend some time every day in the sun to absorb sufficient vitamin D. Vitamin D is essential for maintaining healthy and strong bones. Not only this but also vitamin D enhances the cognitive health of an individual and thereby reduces the chances of developing dementia. If someone does not get time to spend some time in the sunlight during the day, they can also prefer to take vitamin D supplements which is also a better alternative. However, one needs to ensure that they should take vitamin D supplements by consulting their doctors.
Performing various exercises daily is also another way to have strong bones. Exercise not only helps you to lose weight but also builds muscles and maintains healthy bones. Exercises such as weightlifting and strength training help to enhance bone mineral density.
Often people prefer to perform these exercises in their homes. But it is also dangerous for their bone health as due to the absence of expert guidance, one can hurt themselves.
Hence, it is better to join a gym and perform various strength training and weightlifting exercises. As in the gym, a trainer will guide you to perform these exercises, and thus one can easily build healthy bones. Moreover, exercising in the gym also reduces the inflammation of the muscles. When the muscles are inflamed or swollen, it presses against the bones, and they can result in discomfort or damage to the bones.
Monitor Salt Intake
By effectively monitoring salt intake, one can also maintain strong bones. Sodium is the common element found in table salt. But it is a tricky nutrient when it comes to bone health. Excess salt is not suitable for healthy bones. Salt helps to maintain adequate potassium and magnesium levels in the body. A low-salt diet helps to ups the odds of getting osteoporosis. In numerous research studies, it has been found that menopausal women who get sufficient sodium have a decreased risk of fracture of the hip bone. But excess sodium can enhance the odds of fracturing or breaking a bone, especially in the case of adults who have low levels of calcium in their bodies.
So here we’ve seen 5 natural ways to build healthy bones. Reducing the consumption of caffeine, and salt, taking sufficient vitamin D, consuming green vegetables, etc., helps to make the bones stronger.
Also Read: Sea Salt vs Table Salt
Frequently Asked Questions
How can I check my Bone Health?
A Bone Mineral Density test helps to easily check bone health. The bone density test is also known as BMD or DEXA scan. This test gives a number called the T-score that measures the strength of the bones. It helps to determine whether one has osteoporosis or not. The test measures the thickness and power of the bones and checks whether they are fragile or not.
At what Age do Bones get Weak?
Bones density and bone health usually develop during childhood and adolescence age, till the age of 20. From the age of 25-50, the bone density of an individual tends to remain stable with an equal amount of bone breakdown and bone formation. However, after the age of 50, bone breakdown tends to outnumber bone formation, and also, after 60, the bone mineral density decreases, which causes the bones to get weak.
What can I do to keep my Bones Healthy?
To keep healthy bones, one should include a sufficient amount of calcium, vitamin D, green vegetables, etc in their diet. One should also perform various physical activities, especially strength training and weight-gaining exercises, to keep the bones healthy and strong.
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