How To Strengthen Your Bones

Contrary to popular imagination, bones are living tissue. Keeping your bones strong is necessary for the health of your skeletal structure and your overall health.

Your bones need special attention as you cross the age of 50. It is usually the time when bone loss starts to seriously affect your bones. If you fail to take care of your bones at this crucial stage, you could end up facing various bone-related complications like Osteoporosis, Osteoarthritis or Rheumatoid arthritis.

Strengthening your bones

1. Get enough calcium and vitamin D: Your body needs these two nutrients in order to maintain bone health and stabilize bone growth. Make sure your diet provides your body with sufficient calcium and vitamin D. Foods like milk, cheese and yogurt are rich in both the nutrients.

2. 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.

3. Remember to 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. 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.

5. 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.

6. 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.

7. 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.    

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