Bones are the most ignored part of human anatomy. We don’t pay attention to their health, we take them for granted, and most of all, we don’t take care of them. This is because they put up a show behind the scenes and are hardly ever incorporated into the main life.
However, they give structure to our body, allow us to move around freely, and just generally help us navigate through life like a breeze. Bones take a long time to heal when they are damaged or broken. Regardless of how old a person might be, the bones will take forever to heal.
That is why it is essential to take care of them. Furthermore, childhood is the most important stage of life when it comes to bones. If you can create a strong foundation at such a tender age, you can build upon it later in life.
The bone finishing process usually goes on until 20 years of age, after that bone formation is very slow. This is why it is crucial to ensure that you are taking complete care of the bones at every age.
How To Improve Bone Health?
From the age of 19 to 50, each adult must incorporate at least 1000 mg of calcium in one day. When you are above the age of 50, then 1200 mg calcium a day is an absolute necessity.
Calcium-rich foods, such as dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products are very good sources of the nutrient. If you feel that you are not getting enough supply in one day, then we strongly advise you to consult a doctor for supplements.
- Vitamin D
Another essential nutrient to include in your diet is Vitamin D. Vitamin D helps calcium to absorb in the bones, making them not only stronger but also more immune to breaking. Adults from 19 to 70 years of age should ideally take 600 IUs of vitamin D and increase it to 800 IUs when you reach 71 years.
Large quantities of vitamin D are present in fish varieties, such as salmon, trout, whitefish, and tuna. Other than that, eggs, mushrooms, milk, and other such fortified food are an excellent source of vitamin D. Again, take doctor recommended supplements if you do not eat enough of these foods.
Steer Clear of Substance Abuse
Smoking, drinking, and drugs are not only hazardous to your heart, livers, and kidneys but also your bones. Women should ideally take one glass of drink in a day and men can take 2 at max.
Strength Training and Cardio
Staying active is the best lifestyle that one can adopt. It helps you build strong bones and increase stamina. One of the most ideal activity is either daily strength training or routine cardio. Weight lifting and HIIT exercise can also build strong bones.
Try to work out for 5 days a week for an hour.