Building Bone Strength – Simple Daily Tips

Most people realize the importance of strong bones when they become old. By that time, it is usually too late to do anything. When various problems like Osteoporosis and Osteoarthritis set in, the need to take care of bones becomes suddenly a paramount importance. Instead of waiting for old age, you can start from today and gradually build up bone strength.

Importance of strong bones

• Lower risk of Osteoarthritis: Strong bones reduce the risk of Osteoarthritis. If you take care of your bones, your cartilage will be strong enough to withstand the daily wear and tear. This will protect you from Osteoarthritis.
• Less risk of Osteoporosis: The risk of Osteoporosis also decreases if you have strong bones. While some bone loss is inevitable with age (especially for women), you can help control the decrease in bone mass.
• Ease in performing daily tasks: Your bones protect your internal organs and provide support for your muscles. Having strong bones help you to perform daily tasks with ease.  

What causes bone loss?

• Ageing: Due to ageing, your body may start to absorb the calcium in your bones. This makes your bones weaker. For women, bone loss accelerates after menopause.
• Bad dietary habit: It can also cause bone loss. If your diet does not provide you with enough calcium and vitamin D, then your bones will become weaker over time.
• Medical disorders: Some chronic medical disorders like Rheumatoid Arthritis can aggravate bone loss.

Tips for stronger bones

1. Know your family history: This will help you calculate the risk of getting bone-related problems. If your parents or your siblings have problems with their bones, then there is a high chance that you too will have to face similar problems in the near future.

2. Get adequate vitamin D: This vitamin is essential in the proper absorption of calcium in the bones. You should eat foods like eggs, cheese and breakfast cereals to get vitamin D.

3. Get enough potassium: This mineral indirectly helps to maintain bone health by removing cell waste and neutralizing acids which target calcium deposits and bone cells. Foods like bananas and potatoes are rich in potassium.

4. Take adequate vitamin K: This vitamin is needed to make protein for the bone cells. While it is not as important as the nutrients mentioned above, you should remember to eat vitamin K-rich food like turnips and spinach.

5. Exercise regularly: Bone becomes strong if it is exposed to controlled amount of stress regularly. Exercising helps to increase bone mass by requiring the bones to produce more bone cells. In order to strengthen your bones, you need to exercise at least 4 times a week. To keep your exercise routine interesting, add different types of exercises like aerobic exercise, weight-bearing exercise and resistance training.

6. Reduce caffeine consumption: While drinking tea or coffee has some health benefits, both have a negative impact on your bones. Too much caffeine interferes with the body’s ability to absorb calcium in bone maintenance and bone formation.

7. Refrain from alcohol: Like caffeine, alcohol slows down calcium absorption. Researchers have found out that regular drinkers tend to suffer from greater bone loss compared to non-drinkers. Thus, you should remove alcohol from your diet.

8. Stop smoking: Multiple studies have shown that smoking has a grossly negative impact on bone health and bone strength. Like alcohol, it slows down calcium absorption and indirectly contributes to Osteoporosis. If you care about your bones, you should stop smoking.

9. Boost calcium consumption: This mineral is essential for proper development of teeth and bones. Since your body cannot produce calcium, you need to eat calcium-rich foods like milk, cheese and yogurt daily.

We at Zilaxo Advanced Pain Solution are confident of our unique treatment plan. We have received thousands of enthusiastic reviews and testimonials from our patients that Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy work together to rid one of pain in an effective and affordable manner. To avail of our services or to give your valuable feedback, call us at 1800 419 6607 (Toll free) or message us on WhatsApp at +91 98304 26607.

Courtesy - Zilaxo Advanced Pain Solution

www.zilaxo.org