Healthy bones are important for movement, supporting the body to maintain its posture and protecting vital organs like the brain. Bones are also vital production centers since blood cells are created in the bone marrow.
To keep your bones strong and healthy so that they can function normally you should:
1. Eat calcium rich foods
Eat calcium rich foods like milk, yogurt, cheese, almonds, soybeans and green leafy vegetables like spinach and kale since the body will remove this mineral from the bones if a person does not take adequate amounts in their diet.
2. Bask in the sun
Bask in the sun for at least 15 minutes thrice a week since the body makes vitamin D when it is exposed to sunlight. This sunshine vitamin is vital for strong bones because the body needs it to absorb calcium. During winter, compensate by taking a supplement or by eating sardines and other oily fish as well as shrimp, liver, egg yolks and fortified cereal.
3. Eat vitamin K rich foods
Eat vitamin K rich foods like broccoli, bok choy, kale, spinach and Swiss chard since this nutrient is needed to make proteins for healthy bones and reduce the loss of calcium from the body.
4. Limit coffee intake
Drink less than 4 cups of coffee each day because too much caffeine can interfere with the body’s ability to absorb calcium and increase the rate of bone loss from the body, as well as increase the risk for developing fractures.
Spend 5 hours each week doing weight bearing exercises like walking, running, hiking, dancing, skiing, pushing a lawn mower and vacuuming your home since bones gets stronger when they are used. Regular physical exercise also helps prevent the falls that fracture bones by improving balance, coordination and strength.
6. Stop smoking
Stop smoking since studies have shown that cigarettes can prevent the body from absorbing calcium and decrease bone mass.
7. Limit alcohol intake
Limit consumption of alcohol to one alcoholic drink per day for women and two for men because heavy consumption can cause bone loss by interfering with the activity of vitamin D.
Written by: Marian Kim, FizzNiche Staff Writer