The human bones tend to become weaker over time. The bone density reduces as one age making a person prone to bone issues such as osteoporosis and fractures. To avoid these issues and maintain a healthy bone density you need to take charge. Bone density refers to how compact the bone is. This is mainly determined by the number of minerals held in the bone. You need to ensure that the necessary minerals are maintained at optimal levels. How can you improve your bone health? Here are 5 ways!
Eat Calcium-Rich Foods
Calcium is a mineral that is very important to bone development. It is crucial in the structure of the bone. Without enough calcium in bones, the bone density is low and malfunctions occur. You need to take foods rich in calcium if you are to maintain proper density. These foods include milk, cheese, yogurt, green leafy vegetables, beans, tofu, and nuts. Canned seafood and foodstuffs fortified with calcium are also great sources.
How much calcium should you take in a day? The recommended dietary intake is 1000 milligrams for adults and 1200 milligrams for females aged above the age of 51 years. If you are unable to take enough calcium through foods, consider taking calcium supplements.
Take Vitamin D Supplements
Vitamin D is required by the body in the absorption of calcium. The primary source of this vitamin is the sun but people may not always get enough sun exposure. You also need to take foods rich in Vitamin D which include fatty fish, egg yolk, mushrooms, and fortified foods. Check the packaging on cereals, yogurt, and other foods to see if they are fortified with Vitamin D.
The recommended dietary intake of Vitamin D is 600 IU per day. As one gets older this increases. Those aged 71 years and above need to take at least 800 IU per day. For most people, it is not possible to meet this requirement through dietary intake. They need supplementation. Talk to your healthcare provider about taking supplements. When given the green light, do not pay for the first bottle you come across. Aim at getting quality supplements at an affordable price. Use the Prohealth Longevity Discount Code to get quality products at a low price.
Do Weight-Bearing Exercises
This refers to exercises that give resistance to movement or encourage movement against gravity. Doing these often will result in stronger bones. They include running, walking, climbing stairs, dancing, and jumping. Ensure that you include a few of these exercises in your daily fitness routine. It could be a morning jog, a run in the evening, or choosing to take the stairs instead of the elevator. People with osteoporosis and other bone disorders should avoid exercises that exert too much pressure. It is important to talk with your healthcare provider before beginning any exercise routine.
Reduce Tobacco and Alcohol Intake
Excessive consumption of alcohol and tobacco intake has been associated with a decrease in bone density. These are two habits you need to quit for the sake of your bone health. Alcohol interferes with the body’s ability to absorb Vitamin D and other nutrients required for healthy bone development. It is recommended that ladies do not take more than one alcoholic drink per day while men should not exceed two. If you are a smoker you need to quit the practice completely.
Limit Caffeine Intake
You may love how alert your morning cup of coffee makes you feel but you should never take too much caffeine. However, coffee is not the only drink that contains caffeine. Many other foods contain caffeine in varying amounts. Limit how much chocolate, energy drinks, tea, and soda you take. In total, your caffeine intake should not exceed 400 milligrams per day. This is important to bone health because caffeine intake interferes with the absorption of calcium.
With these five actions, you will improve your bone health greatly. Healthy bones mean that you are less prone to fractures, joint pain, and other bone issues. You need to take more of what helps bones grow (vitamin D and calcium) while reducing your intake of things that do not favor healthy bones (alcohol, caffeine, and smoking). Remember to raise any concerns you may have about bone health with your doctor. Consuming too much coffee may also lead to several dental health issues such as stained teeth and gum diseases. That’s why caffeine lovers in particular should have regular dental visits. You can check out this dentist in Keene if you’re looking for a reliable one.
