Bone Health - 7 Tips for Healthy Bones

“Feel the love with each of your bones”.

Bone health

Bone which is the rigid body tissue consists of cells embedded in an abundant hard inter-cellular material. Bone comes in different size and shapes.

Bones protect the various organs of the body, they also produce red and white blood cells, store minerals, provide structure and support for the body, and enable mobility.


Know the functions of your bone

  • Protection of soft organs and tissues (skull).

  • Bone marrow - A protective site for specialized tissues such as the blood-forming system.

  • The endocrine system regulates the level of calcium and phosphate in the circulating body fluids.

  • The mechanical action of soft tissues thereby supporting structural forms like expansion of lungs and contraction of muscles.


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Why it is important to build your bones strong and healthy ?


New bone is made, and old bone is broken down. This is an ongoing process, as your age crosses 30 and above bone remodeling continues but bone mass gets slightly starts deteriorating.


Why it is important to build your bones strong and healthy

There are chances of developing Osteoporosis which mostly affects women.

The higher your peak bone mass,

the more bone you have "in the bank" and the less likely you are to develop osteoporosis.




Important keys to keep your bones healthy and strong.


Calcium


Bone contains 99 % of the calcium in your body. So, include plenty of calcium in your diet. It must be consumed every day. It enables clotting of blood, muscles to contract, pumping of heart and for teeth. The body will take calcium from bones for normal cell functioning.


Calcium is important not only for old age people but also for kids as well.

Calcium

Sources of Calcium are:

  • Milk and dairy products.

  • Green leafy vegetables like broccoli, cabbage

  • Tofu

  • Dry fruits and nuts




Although spinach might appear to contain a lot of calcium, it also contains oxalic acid, which reduces calcium absorption, and it is therefore not a good source of calcium.


Phosphorous, Vitamin K and Vitamin B12 play important roles in bone health and the prevention of osteoporosis. Lentils, Pumpkin Seeds, Quinoa, Firm Tofu, Beef are some sources for Phosphorous, Vitamin K and Vitamin B12.


If you suffer from Calcium deficiency, you may face problems such as

Calcium deficiency

  • Irritability

  • Anxiety

  • Depression

  • Insomnia

  • Hypertension

  • Joint Pain

  • Dry /brittle nails



You can consult your doctor for calcium supplement.


Add D to your diet everyday - Vitamin D


“Shine, shine Sunshine”. Getting exposed to early morning sunlight is the best and effective way to get vitamin D. When skin is exposed to sunlight, inside the body the tissues start processing Vitamin D. Try to expose yourself to sunlight for at least 15 minutes a day. Vitamin D is good for bone growth, bone healing, and immune system function.


Sources of vitamin D are:

Sources of vitamin D
  • Eggs

  • Oily fish

  • Red meat

  • Mushrooms





Women lose bone more rapidly after the menopause when their ovaries almost stop producing estrogen, which has a protective effect on bones.


There are no specific calcium or vitamin D recommendations for the menopause, however a healthy balanced diet, including calcium and vitamin D, will help slow down the rate of bone loss.

Vitamin D supplements are highly recommended and available in market.



pregnancy


During pregnancy and when breastfeeding, women need to make sure they consume enough vitamins and minerals to have a healthy baby







Say NO to Smoking and Alcohol


NO to Smoking and Alcohol

Avoid Smoking and Drinking to excess. You may suffer from Osteopenia (low bone density).


Also avoid Caffeine like coffee for more than 2 times a day and soft drinks.







Eat Clean and Green


Eat Clean and Green

Include lot of vegetables and fruits in your diet. Vegetables like Okra, broccoli, turnip green and fruits like apple, banana, Kiwi, Orange, Berries, Litchi, Pineapple can be consumed.


Eating too much of salt contribute to calcium loss and bone breakdown.




Strength training and Weight bearing exercises


One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.

It is found that there are two types of Weight bearing exercises: Low – Impact and High-Impact.

High impact include workouts like:

Strength training and Weight bearing exercises
  • Aerobics


  • Jogging


  • Walking


Low impact includes workouts like:

  • Dancing

  • Stairs climbing

  • Hiking

Studies have shown that in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth.


Yoga – If you practice Yoga on daily basis your bone density is increased by imposing force on the spine and hips.


Some yoga asana's for you:


Yoga
  • Vriksasana

  • Trikonasana

  • Setu bandhasana

  • Bhujangasan

  • Salabhasana

  • Virabhadrasana II

  • Marichyasana II

  • Matsyendrasana




WALKING



WALKING is an excellent exercise to maintain and build bones strong.







Don’t Be Mean Have “PROTEIN


Yes, Getting sufficient protein is essential for healthy and strong bones. Do you know that 50% of bone is made of protein?

In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day.


Water is your Best friend

drink  plenty of water

Remember water also helps to get rid of toxins from the body , these substances can and do build up in the bones if there is not enough water to carry them away.

You can control the loss of bone density by simply drinking plenty of water!




Have a good night sleep


good night sleep

Sleep is good for your brain and also for bones as well.


Good and sound sleep is also important for your bones.


Sleeping for only few hours (less than 5 hours) can increase the risk of Osteoporosis.





Have a healthy and balanced diet also not to forget good exercise to build and maintain strong and healthy BONES.