It is a well-known fact that when it comes to building bones, vitamin D and calcium are the two key nutrients. While calcium is important for your teeth and bone structure, vitamin D is essential for the bone development. Diet with adequate vitamin D and calcium helps to improve bone health and prevent osteoporosis.
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These nutrients are not only important for children for bone development but may also help as you age. Studies have found that adults up to the age of 25 can start to lose more bone than they build. Bones might become thinner and weaker which grows the risk of osteoporosis, making you more vulnerable to fractures. Getting plenty of vitamin D and calcium can help to slow down the risk of this disease. You can try these tips to improve bone health and prevent osteoporosis
1. Eat calcium-rich food:
Doctors say, that food is the best source of calcium. Your body is made to absorb more calcium from food that any supplement. Calcium-rich food sources include:
Dairy Products: All the dairy products are a rich source of calcium and vitamin D. A cup of milk alone is considered to have 30% of calcium. The calcium in these sources is easily absorbed into the body.
Beans: Beans also have a high amount of calcium. Try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
Vegetables And Fruits: Each vegetable and fruit has a different significance. There are many green vegetables and fruits that help to develop strong bones. Sources include Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli, spinach, raisins, strawberries, brussels sprouts, papaya,
Try eating a rainbow of these healthy fruits and vegetables at every meal for most benefits.
Fortified Food: Certain foods like juices, milk, soy milk, rice milk, cereals, snacks and bread are fortified with calcium and vitamin D, making them more useful for bone health.
Studies have found that intake of omega-3s fats increases bone mineral content and produces healthier bones. These animal-based omega-3s fats come largely from fish.
Calcium-rich varieties include Canned sardines and salmon (with bones).
Vitamin D-rich varieties include Fatty varieties such as salmon, mackerel, tuna, and sardines.
Regular exercise is also equally important to prevent bone loss and disease like osteoporosis. There are mainly two types of exercises, Weight-bearing and Strength-training bearing that helps to build stronger bones.
Weight-bearing exercises are the activities that you do on your feet. When you carry all your weight on the legs and feet, the stress put on the bones make them stronger. These exercises include brisk walking, running, jogging, playing sports like tennis, basketball, dancing.
Strength-training exercises are the activities that include movement resistance which makes the muscles work harder. Most common strength-training exercises include using weight machines, push-ups. These exercises also put stress and help to build stronger bones.
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4. Avoid salty foods:
Felicia Cosman, MD, medical spokeswoman for the National Osteoporosis Foundation’s Generations of Strength campaign says, “Salt can cause excessive calcium excretion through the kidneys.” Doctors recommend limiting the intake of high-sodium foods to become less vulnerable to osteoporosis.
5. Avoid too much caffeine:
Doctors say that with every 100 milligrams of caffeine intake, you lose 6 milligrams of calcium from your body. Tea and coffee, in particular, are the main source of caffeine. Limiting the caffeine intake to 200 milligrams with adequate calcium will be a great step towards bone health.
Read more: Benefits of Drinking Tea Over Coffee
6. Avoid heavy drinking:
It is a well-known fact that heavy drinking is the reason for many health problems. It has a bad effect on your bones too. Heavy drinking leads to weaker bones. Research studies from Loyola University Medical Center in Maywood, Ill., have also found that alcohol slows down the process of bone healing at a cellular and molecular level.