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Healthy Bones - 4 Top Tips
Healthy bones are bones that are dense and strong. Your bones are a living part of your body and despite their strength, they are flexible. They can heal themselves when broken, and are constantly being renewed by your body.
Your bones grow throughout childhood and adolescence, and bone renewal (known as ‘remodeling’) occurs throughout life.
Key components of bones include calcium, collagen and bone marrow
Your bones are affected by the foods you eat and your lifestyle, so looking after your general health will help to keep your bones healthy.
Our Top Tips are
Include plenty of calcium in your diet.
For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older.
Good sources of calcium include dairy products (milk, cheese cream etc), almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
Pay attention to vitamin D.
Sunshine is the best medicine and its free, try get some suns rays everyday.Your body needs vitamin D to absorb calcium. They work in tandem together. For adults ages 19 to 70, the Recommended Dietary Allowance of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.
Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.
Include physical activity in your daily routine.
This is Key, find a club, join other like minded people. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Swimming is great if you have injuries as its still moving and pulling.
Avoid substance abuse.
Don't smoke, if you can help it. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day. all of these don't help with your metabolism and daily recovery and regenertation of bone mass.
There are plenty of factors that put you at risk of Osteoparosis and other bone health issues, and the Top Tips above certainly help address the vast majority of them.
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