By Dr. Shikha Sharma
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11 Tips to Improve Your Bone Health

Bones are the support system of our body. It is important to keep our bones healthy and strong. Bone problems are mostly seen in later stages but it is good to keep them healthier and strong.

Here are tips to make deposits in your bone bank for a healthier future:

1. Know Your Family History

Family history is the key indicator of bone health. Parents or grandparents suffering from Osteoporosis or other bone-related problem will likely to have weaker bones. So such people should take extra care.

2. Include Calcium

When most people think of bones, they think calcium. Calcium is essential for proper development of teeth and bones. The key might help the body absorb calcium by pairing calcium-rich foods with those high in vitamin D. Include foods that are a good source of calcium like yoghurt, cheese, milk, spinach and other green leafy vegetables.

3. Include Vitamin D

Where there is calcium there must be vitamin D as they two work together to help the body absorb the bone-boosting calcium. Include foods for vitamin D consumption, these are fortified foods like cereals and orange juices, sardines, eggs, tuna or opt for vitamin D supplement. The body produces vitamin D when exposed to the sunlight for at least 10 to 15 minutes three times per week.

4. Boost your Bone Density with Vitamin K

Vitamin K plays an important role in human health which further establishes to function in blood clotting, but it also helps the body make proteins for healthy bones.

5. Include Potassium

Postmenopausal women who consume Potassium-rich foods like banana, avocado, coconut water, sweet lime, green leafy vegetables have high bone density level than those who do not consume which means that they have fewer chances of having bone related problems.

6. Do Physical Exercise

Regular exercise is the key to keep a number of health issues aside and bone health is no exception. In fact, living a sedentary lifestyle is considered a risk factor for osteoporosis. Exercises which can be done are: running, walking, jumping rope, skiing, and stair climbing these exercises keep the bones strongest.

7. Caffeine has to be eliminated

Caffeine has some health benefits, but unfortunately, those benefits aren’t for our bones. Too much of it can interfere with the body’s ability to absorb calcium.

8. Avoid Alcohol

There is no need to quit alcohol completely. While heavy consumption of alcohol can cause bone loss, moderate consumption is advised.

9. Quit Smoking

Smoking can prevent the body from efficiently absorbing calcium and thereby decreasing bone mass. So quit smoking if you want to have healthier bones.

10. Food Rich in Magnesium and Zinc

Calcium isn’t the only mineral which is important for bone health, there are several others like magnesium and zinc. Magnesium plays an important role in converting vitamin D into the active form that promotes calcium absorption in the body.

11. Food Rich in Omega 3 Fatty Acids

Omega 3 fatty acids are well known for their anti-inflammatory effects. Include Healthy Fats which are rich in omega 3 and 6 like avocado, olive oil, canola oil, fish liver oil, cod liver oil, flaxseeds, chia seeds as they are good in keeping aches and pains away.

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    • Jay
    • June 21, 2018

    Thanks for adding which vitamins I should be taking. Like you said, they can also help other aspects of your health besides just bone health. Do you have any more tips for those with osteoporosis?

    1. Hi! The person with osteoporosis should prevent themselves from falling and getting into an activity which can make them prone to fall. As falling can be dangerous since recovery of broken bones become slow for an osteoporotic person.

  1. I never knew that an exercise as simple as walking can help improve the strength of your bones. My mother has been complaining recently that her body is feeling very frail, especially in her arms and legs. If the problem is in her bones, I will be sure to suggest to her that she tries walking more.

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