Keeping your bones healthy is important for keeping you healthy, and if you're over 50 years old, it becomes even more important to pay attention to the state of your bones. If you have osteoporosis or other bone-related diseases, maintaining bone and joint health can help prevent further bone deterioration and improve your quality of life, so whether you're looking to improve your health or maintain it, these at-home tips can help you keep your bones in tip-top shape.
Eat a balanced diet
Every health resource you read will tell you that a balanced diet is key to making sure you get the nutrients you need to support your bone health. Foods like dairy products, leafy greens, and fruits are rich in vitamin D and calcium, which help keep bones strong. You'll also want to limit high-sodium foods and drink plenty of water.
Get enough calcium
At the most basic level, to improve bone health at home all you need to do is get enough calcium. One of the most important ways to eat a healthy amount of calcium is through dairy products. Additionally, people who are lactose intolerant or vegan may be able to find alternative sources of calcium such as beans and figs. For those who don't want to eat food high in calcium but still want to improve their bone health, there are supplements that can help meet your needs.
Take Vitamin D supplements
Vitamin D is found in many foods, but it can also be produced by the skin when it is exposed to sunlight. When your body lacks vitamin D, your immune system can't fight off bacteria as well and you are more likely to develop rickets or osteoporosis. These conditions weaken bones and make them fragile, which increases the risk of breaking a bone. Vitamin D is necessary for the absorption of calcium and phosphate, which are critical components to building strong bones. The best way to get vitamin D is by being in the sun; however, if you live in a colder climate or need more than just a little sun exposure to maintain healthy levels of Vitamin D, it is recommended to take a vitamin D supplement.
Exercise regularly
The best way to improve bone health is to exercise regularly. Exercise helps strengthen bones by making the body produce more minerals, such as calcium and phosphorus. Exercise also increases the amount of protein in the blood, which helps make bones stronger. You can also just take a 30 minutes walk daily, it is simply important to keep your body active.
Drink lots of water
Your body needs water to transport nutrients and remove waste, regulate your body temperature, and keep your joints lubricated. Simply put: you can't live without it. So drink up. A good rule of thumb is to aim for eight glasses a day. But remember that just because you're drinking a lot of fluids doesn't mean they all have to be plain water. Try adding some juice, tea, or coffee (in moderation) to your daily intake as well. Make sure you're also getting enough calcium (especially if you're a woman past childbearing age), vitamin D, magnesium, and potassium by eating lots of dairy products (milk, yoghurt), leafy greens (spinach), broccoli, and bananas.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com
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