You may not be aware that you are losing bone as you get older. You slowly feel and experience joint pains which your back pain doctor may advise that it’s because your bones are aging too and that you need to take a lot of vitamins and be physically active to get your bones back into shape. However, some older generations are dealing with osteoporosis due to bone loss and not because of aging. It is probably because they did not take care enough of their bones when they were younger. That’s why bone doctors and specialist strictly advise keeping bones strong while you’re still young and the first step to that is to acquire all the nutrients that the bones need. Maintaining a healthy diet and lifestyle will lower the chances of bone loss and even osteoporosis.
The 2 Integral Nutrients The Bones Need
Calcium, as you know, is the most important building block of the bone tissue. Whilst Vitamin D is what enables calcium to be absorbed by the human body. Working together, these two nutrients are the vital element in maintaining healthy bones.
Here’s How You Can Keep Bones Sturdy
Load Up with Calcium-rich Foods:
- Fortified soy, orange, and rice drinks
- Salmon in a can with bones
- Green leafy veggies
Vitamin D Power Foods:
- Fortified soy
- Fortified orange juice
- Salmon and sardines
- Egg yolks
Take a lot of Nutritious Foods:
- Vitamin K, potassium, and magnesium are elements that can help the body absorb more nutrients and be able to use calcium.
- Vegetables and fruits
- Whole grains
- Opt for protein-rich foods: meat, fish, poultry products, legumes, shellfish, seed, and nuts.
Maintain an Active Lifestyle
- Your target should be at least 150 minutes of activity per week to keep strong bones.
- Do running, walking, aerobics, tennis, dancing, and hiking.
- Pushups and weightlifting are for muscle buildup and resistance.
- Yoga and tai chi are for coordination, balance, and bone strength.
Reduce Your Caffeine Intake
- Too much caffeine intake will cause a calcium reduction in the body. Limit your cup of Jo 2-3 cups per day.
Curb Alcohol for your Bone Health
- Too much drinking of alcohol can actually cause bone loss. If you drink often, limit it to 2-3 drinks a day.
No To Smoking
- If you smoke a lot, then you are just entertaining bone loss inside your body and the more you become prone to bone fractures.
Now that you know what you should be loading up to keep your bones healthy and strong as you age, there are also some foods and habit that you need to ditch for you and your bones both age gracefully.
Ditch Processed Foods
- During the processing stage of any food, it somehow removes the natural nutrient it contains. And although some vitamins and minerals are to be added back, it is no longer authentic nutrients, which is not enough to sustain what your body and bones need.
Pick The Right Options
- If you prefer cooking for yourself, it’s fine not to stick with the original recipe, especially if you wanted it to be loaded with nutrients you need for your bones. Try different new grains, different greens, and different fruits. Having a lot of options is fun because you get to choose new recipes, new flavors, and new taste that will really work for you.
Supplements should come in handy
- There is this underlying fact that no matter how you bury yourself with all the nutritious foods, it may not be enough to supply your bones what it needs. There are instances when you will miss out on your daily dose of milk, or might have consumed too much fast food from a party. You will fall short of calcium and vitamin D because of these unavoidable situations so this is where supplements come in. With this, you should talk to your doctor about the best supplement or multivitamins that will keep your bones strong.
Not to mention exercise has always been the best option for keeping bones strong as you age and the rest is all up to you. Paying a regular visit to your orthopedic doctors Woodbridge is also a good call as you can be medically and professionally guided by bone experts. It is important that you keep your bones in good shape as you age, so you can enjoy every bit of moment with your loved one.