Keep your Bones strong

08-Jun-2010

Tags: Health , Bone , Osteoporosis , Strong Bones , Weak Bones Health , Bone , Osteoporosis , Strong Bones , Weak Bones , Causes Of Weak Bones , How To Make Your Bones Strong more less

Loss of bone density can affect anyone of any age. Still if you want to stand straight still when you are 40, start your preparation today. Young women should religiously follow a proper diet and exercise required for healthy bones. Bone is a living tissue that contains nerves, blood vessels and marrow, once the aging starts especially after 30, bone mass starts to decrease at a rate of one percent per year.

Let's find out various ways to take care of your bones and keep them happy:

• Calcium is very important for our bones. It's better to have calcium rich food rather than having calcium tablets. Some high calcium foods are dark green leafy vegetables, broccoli, sardines, salmon, kelp, oysters and dairy products. Calcium citrate is the best calcium supplement if you wish to take.

• Vitamin D plays a major role in keeping your bones healthy. Proper combination of calcium and vitamin D is required to preserve your bones. Exposure to direct sunlight is the best source of vitamin D. For an average adult, contact to sunlight for about 10 to 15 minutes three times a week is very much required. Don't be scared of tanning. Use sunscreen!

• Good news for milk lovers, a glass of milk a day provides you with 300 mg of calcium. Always prefer a skimmed milk to get rid of fat. If you are lactose intolerant, have calcium fortified soy milk.
• Fruits are very beneficial; Bananas are extremely rich in potassium and calcium. Dried plums or prunes increase calcium absorption. Even Kiwis are healthy for bones.
• A big NO to caffeine: Too much coffee reduces calcium in your body that makes your bones weak and prone to fracture. Even many soft drinks contain phosphoric acid which also removes calcium from bones. So try to avoid such drinks in your routine life.
• Smoking and alcohol are very injurious for health as well a big threat for bones.
• Limit and avoid protein rich animal foods.
• In case you are not sure that your food contains enough of minerals required for bones, start taking supplements of calcium, magnesium and vitamin D.
• Exercise is a huge relief for any kind of health problem. Same goes for bones. Exercise regularly as they put extra pressure on specific bones and stimulate your bones to keep them strong.
• Keep yourself stress free and happy. Hormones produced due to stress pull calcium out of your bones. Try meditation, it really helps.

If you have continuous pain in your joints you must get it checked. Just few small changes in your lifestyle and your bones keep you going throughout your life.

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