7 Natural Ways to Build Healthy Bones:- Every year, bone fractures afflict up to seven million people living in the United States. There is no way to stop every accident from happening, but strengthening your bones can help lessen the likelihood of breaking bones and other catastrophic injuries.
If your bones are fragile or weak, it will be more difficult for them to resist the impact of the impact caused by bumps or falls. Consequently, this frequently leads to bones that are broken, splintered, or crushed.
7 Natural Ways to Build Healthy Bones
Building healthy bones and strengthening your skeletal system can be accomplished in a variety of ways, which is a fortunate circumstance. This article will provide you with nine natural techniques to improve the state of your bones. These include eating greens that are high in nutrients and strengthening your skeletal system through activities that boost density.
1. Get More Greens
When it comes to eating habits, take inspiration from elephants and cows. Both mammals are herbivores in addition to being big creatures with strong bones. Grass, leaves, and other luxuriant vegetation provide a feast for cows and elephants. If you consume more greens, like kale and spinach, you can emulate their healthy eating habits.
A vitamin that supports healthy bones, calcium, is frequently abundant in leafy green vegetables. Green veggies also include vitamin K and potassium, which strengthen bones. Vitamin K preserves bone mineral density, while potassium helps lessen the loss of calcium.
It’s no secret that a lot of people don’t like green vegetables, but there are ways to tolerate, if not enjoy, them. Blend some spinach into your breakfast smoothie or blend some broccoli puree with cheese dip. Additionally, you may include vegetables into brownies and other baked items or make kale chips.
Also see : Hawthorn Tree Care and Growing Tips
2. Limit Caffeine Intake
Although caffeine doesn’t do much for your bones, it might make you seem more attractive in the morning. While it’s typically acceptable to have coffee in moderation, avoid downing several espressos in one sitting. Caffeine causes a 6-milligram loss of calcium for every 100 milligrammes consumed, depleting your bones of this vital mineral.
To preserve your bones, try consuming no more than 300 mg of caffeine daily. That’s the same as a tiny cup of coffee or several Coke bottles. The average 16-oz cup of coffee has about 320 mg of caffeine, which is already more than the daily allowance for optimal bone health.
3. Watch Your Sugar Consumption
Although sugar is a delightful treat for the taste buds, this density-damaging substance is not necessary for your bones. Consuming too much sugar raises your risk of osteoporosis. Regular users of soda or fruit juice are also more likely to suffer from bone fractures.
Sugar has an impact on bone health for a few different reasons. First of all, individuals that frequently consume soda or candies might not be getting enough nutrients from wholesome meals. Additionally, eating sugar raises the amount of calcium excreted in urine, and as we just discussed, calcium is crucial for strong bones.
4. Get Plenty of Vitamin D
Don’t limit yourself to lounging in your living room on a lovely day. Get outside and enjoy the sunshine as soon as you see it shining. Your body needs vitamin D, which is provided by sunlight, to help you develop or maintain strong, healthy bones. Additionally, vitamin D improves cognitive function and may even lower your risk of dementia.
When it’s not possible to spend time in the sun, some people turn to vitamin D tablets. Before taking vitamin D supplements, see your primary care physician or the staff at Northeast Spine and Sports Medicine. Vitamin D may interfere with other medications or supplements that you take. It’s not easy to take too much vitamin D, but if you do, you run the risk of developing major problems like kidney disease or calcium stones.
5. Monitor Your Salt Intake
When it comes to bone health, sodium—which is frequently present in table salt—is a problematic nutrient. Not enough salt can also be harmful to your skeletal system, as too much salt can be terrible for your bones. Because salt keeps your body’s levels of magnesium and potassium in check, eating a low-salt diet increases your risk of developing osteoporosis.
Studies reveal that women going through menopause who consume adequate sodium are less likely to suffer hip fractures. However, if you consume too much salt, you run the risk of breaking a bone, especially if you’re an adult with low calcium levels.
6. Get Plenty of Protein
You may have been given advice that contradicts itself on the consumption of protein. Some individuals are concerned that protein can cause your bones to become more fragile, however this is a lie.
Recent studies have shown that protein can increase bone density, which in turn lowers the likelihood of fractures and other conditions that are associated with the skeletal system. This is the case regardless of whether an individual obtains this macronutrient from meat or from vegetable-based sources of protein.
The following foods are excellent sources of protein: yoghurt, salmon, chicken, tofu, and eggs. If you are not a fan of any meals that are high in protein, you might want to think about supplementing your diet with protein drinks or bars.
7. Hit the Gym
Getting regular exercise not only helps you build muscle and lose weight, but it also improves the health of your bones. The size of your bones can be increased and your bone density can be improved through the use of weightlifting and strength training.
Inflammation can be reduced by the use of certain exercise practices, which may also help lessen bone discomfort. The soreness that you experience is typically the consequence of your muscles pressing against your bones when they are enlarged or inflamed.
Having trouble determining whether your weightlifting or cardio regimen is better for your bones? Northeast Spine and Sports Medicine has a team of musculoskeletal specialists that are able to assist you in determining which workouts are most beneficial to your body.
