Top Tips For Bone Health

by - July 11, 2019

Your bones serve many different important purposes inside your body, from protecting your organs to creating stores of calcium and keeping your muscles where they need to be. Failing to take good care of your bones can lead to an increased chance of them breaking or shattering, and many potentially harmful health issues such as osteoporosis. Different aspects of your lifestyle can affect the density and fragility of your bones, but there are several things that you can do in order to improve their quality and decrease the possibility of encountering any problems in later life. 

Calcium & Vitamin C

Ensuring that you consume enough calcium one of the most important aspects of maintaining healthy bones, but without vitamin C not much of this will be naturally absorbed by your body. Combining the two together is one of the best recipes for strong bones, and both can be found in many different natural sources. Calcium is found in green leafy vegetables such as broccoli and cabbage, as well as soy beans and tofu. Many fruits contain high levels of vitamin C, including citrus fruits like grapefruits and oranges, as well as mangoes and blueberries. Encouraging children to adopt a diet high in both vitamin C and calcium will help to lay the foundations for healthy growth and strong bones throughout their adult life. 

Weight Bearing Exercise

Taking part in regular weight bearing exercise can improve the strength of your bones dramatically. Weight bearing essentially means that during your exercise you are going against gravity, whether this be jumping, lifting weights, or yoga - anything during which you support your own weight or move something else. Always take extra care when lifting heavy weights as they can put excessive pressure on your joints; you may need to take a visit to a foot and ankle doctor if you begin to experience any painful symptoms as continuing to workout may cause further damage. Even using the weight of your own body to balance yourself or move from one place to another, whether it's through a push up, pull up, star jumps or a plank will have a positive effect. 

Avoid Under eating 

By eating less than the recommended calorie intake for your age, height and gender, you may be having a negative effect on your bones. Consuming a small portion at each meal or missing out on nutritious snacks can mean that your bones become brittle and weak, and even when carrying out regular exercise you will not be able to see an improvement in their density no matter what. Never eat less than 1,0000 calories per day in order to ensure that your bones get the chance to be as strong as possible. 

These top tips should help you get set in the right direction towards sturdy bones for years to come. By consuming a healthy diet the appropriate amounts of calcium and vitamin C respectively, you can lay the foundations for your bones to thrive, whilst weight bearing exercise can increase their density too. 

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