As we grow older, the density of our bones may start to deteriorate, leading to a number of potential problems. In fact, in addition to ageing, unhealthy eating habits, especially junk food, are no less of a culprit. Weak bones can lead to various bone-related disorders that may hamper a person’s ability to carry out everyday activities, especially if the issue is ignored for long. To help, here are some healthy lifestyle choices that can help you ensure a solid bone structure. Take a look.
1. Eat Calcium-rich Food
Body needs calcium to build and maintain strong bones. Make sure your daily diet consists some calcium rich foods, such as soybeans, salmon, green veggies-spinach, turnip, broccoli, collard greens, and fortified cereals, such as raisin, corn flakes, and bran. For additional benefits, have them with dairy products such as milk, cheese, yogurt, or fortified soymilk. Dried figs, almond, fortified tofu are also rich in calcium and can be consumed as snacks.
2. Soak Up the Sun
A majority of adult population are at the risk of developing osteoporosis – a health problem caused due to inadequate calcium absorption in the bones. As vitamin D facilitate the absorption of calcium in bones, it is important to spend some time under the sun. Sunlight is the natural source of Vitamin D and essential to maintain bone density. People living in cold regions with less sunlight throughout the year can take Vitamin D supplement to meet their body’s requirement.
3. Avoid Alcohol and Tobacco
Bad habits only bring bad news, and enough has been said on the potential ill-effects of smoking and drinking. As far as their relation with bone health is concerned; smoking reduces body’s capability to absorb calcium, and therefore, reduces bone mass; whereas, high level of cortisol seen in heavy drinkers hampers bone formation. In addition, excessive alcohol consumption increases the level of parathyroid hormone that seep calcium from the bones and kills osteoblasts – the essential bone making cells.
4. Ensure Sufficient Intake of Potassium
Several studies have shown the relation between potassium rich diet and healthy bones. In fact, a diet rich in potassium plays a key role in preventing osteoporosis. Though potassium may not directly have an impact on bone health, it neutralizes an acid that removes calcium from the body. In addition, potassium can significantly improve the bone health of pre and postmenopausal women.
5. Get Bone Density Tested
Bone density test is used to determine the true mass and density of a person’s bones. The test measures the amount of minerals, particularly calcium in bones, and is usually recommended to people that are at a high risk of osteoporosis, especially in women and elderly people. It is advisable for everyone to get the test done at least once a year to find out the status of their bone health and take remedial measures, if required.
6. Consult an Orthopedician
Any health issue, if ignored for long enough, may aggravate into a much larger concerns, with bone issues being no different. Therefore, if you notice any sign that points towards the possibility of a bone health issue, waste no time in consulting an orthopedician. Though the market is swamped with pain-relieving products and anti inflammatory drugs, it is important to consult an orthopedician, rather than banking on half knowledge.
7. Exercise Everyday
Regular workout is the key to healthy bones. Due the inactive lifestyles and consistently deteriorating food quality, most people these days are at the risk of developing osteoporosis, and other health issues such as obesity. To keep your bones strong, include weight-bearing exercises, such as running, walking, jumping, skiing, stair climbing, and skipping in your daily workout routine.
Though these simple lifestyle choices are sure to keep your bones strong, people may still experience bone pain at any given point in time due to various reasons. Temporary pains can be managed by using specific support products for specific problems – for instance, those with a knee sprain may use knee support products – however, in case of chronic pain, it is recommended to consult an orthopedician. If you wish to learn more about bone pain support products, feel free to contact our support desk.