How To Protect Your Bones
Protecting your bones is essential for maintaining a healthy, active lifestyle as you grow. Adding a diet rich in calcium and vitamin D is really important, as these nutrients are the building blocks of bone health. Leafy greens, dairy products, and fortified foods can offer these vital components. Regular physical activity, especially weight-bearing exercises like walking, running, and resistance training, strengthens bones. Limiting alcohol consumption and avoiding smoking are also key preventive measures, as both can weaken bone structure. Additionally, ensuring safe environments to prevent falls and injuries is important, especially in older adults. Regular bone density screenings can help detect early signs of osteoporosis, enabling timely intervention.
Other Important Factors For Healthy Bones
Osteoporosis: Osteoporosis is a disease that damages the bones, weakens them and makes them brittle and breakable. There is a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures.
Physical activity: Any sort of workout along with correct nutrition helps in bone building as it makes the bone denser and stronger by putting a pressure on it.
Increase your calcium intake: Good sources: Green leaves, soya, sardines, broccoli and nuts. Regular bovine milk isn’t that good a source of calcium because of its low absorption rate.
Increase your omega 3 intake: These fatty acids can be found in flax seeds of fish: Salmon, cod, and halibut – and are essential to keeping your bones strong.
Reduce caffeine and alcohol intake: Coffee and alcohol ‘release’ calcium from the bones and damage the hormonal balance in the body important to keep them strong.
Red meat: Red meat causes less absorption of calcium in the body and hence should be taken care while eating.
No smoking: Cigarette smoke damages bone density.
Eat nuts and almonds: These contain magnesium which is essential to the process of absorbing calcium.
Get at least 15 minutes of sun exposure a day: Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which helps keep the bone density up.
Eat sunflower seeds: Contain zinc, a key mineral for maintaining strong bones.
Make sure you’re not lacking in these elements, and take it according to professional opinion: Boron, Silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6 and folic acid.
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 09743430000 or log on to QUA Nutrition to Contact Us.
