Healthy bones play a vital role in maintaining a healthy life, we all should know the most effective tips for healthy and flexible bones.
Osteoporosis is one of the most common bone conditions all over the world. This health condition that makes your bones fragile and weak, affects approximately 75 million people in Europe, the United States, and Japan as well.
Osteoporosis causes more than 8.9 million fractures on a yearly basis, resulting in an osteoporotic fracture every 3 seconds.
Here we outlined 8 most effective tips for healthy and flexible bones in 2021
1- Exercise Your Bones
After 30 years of age, our body gradually begins to lose its bone mass. To help your bones stay healthy and flexible as long as possible, you need to keep them in shape with physical activity like morning walks, etc.
The National Institute of Arthritis and Skin Diseases highly recommends types of weight exercises, such as weight training, running, and even dancing. Each time consult your doctor before starting any workout program and remember to listen to your body as well.
2- Your Bones Need Omega-3s
Omega-3 fatty acids have a very strong effect on bone mineral density. They probably increase the production of bone-forming cells called osteoblasts. Additionally, fatty acids are also very helpful in reducing joint pain caused by osteoporosis arthritis.
According to the National Institute of Health, an average adult (18 years or older) requires 1.6 g (man) and 1.1 g (woman) of omega-3 each day. Omega-3 sources are fatty fish, such as shellfish, nuts, chia seeds, etc.
3- Limited Salt Intake
Excessive sodium intake badly affects bone health. Most of us get sodium from common salt, which is bad because salt causes a loss of calcium that can lead to weak bones. Therefore, to avoid major bone problems, try to reconsider your diet and your particular sodium intake.
The American Heart Association highly recommends no more than 2,300 mg per day and an ideal limit of no more than 1,500 mg maximum per day for most adults.
4- Quit Smoking
Nicotine has a direct negative impact on bone density. Additionally, cigarette smoking delays skeletal healing by up to 60% after a fracture or break. If you are a smoker, the first thing to do is to try to quit smoking as soon as possible. Keeping bones healthy and strong is a great motivation to do it as earliest
If you can’t do it right away, start by reducing the amount of nicotine you get every day until you feel like quitting altogether. Not only will your bones thank you, but your whole body will benefit from it.
5- Consume Vitamin D Regularly
Vitamin D is one of the most essential micronutrients in our bodies. it is also known as the sun vitamin, because it is produced in your body when it is exposed to sunlight. Plus, Vitamin D is involved in various processes, including brain function. It is also very important for healthy and flexible bones, simply because it helps absorb calcium.
The National Institutes of Health (NIH) recommends 600 IU (15 mcg) a day for men and women ages 1 to 70, including periods of pregnancy and lactation, and 800 IU (20 mcg) for the elderly. Main sources of Vitamin D are fatty fish such as tuna and salmon, dairy products, cereals, beef liver, cheese, and eggs.
6- Get Enough Calcium
If you inquire from a random person how to protect their bones, they will probably mention calcium in their answer. Our bones contain 99.5% of the total calcium in our body; therefore, to keep bones strong, the first thing you should do is make sure you are getting enough of this nutrient.
According to the National Osteoporosis Foundation (NOF), the amount of calcium needed depends on your sex and age. Major calcium sources are sardines and canned salmon, soy and tofu, almonds, cheese, milk, and orange juice.
7- Keep Weight Normal
A strict diet can be very helpful for you to lose a few extra pounds, but it is not a healthy way to deal with them. Plus, most importantly, weight loss, especially during the post-menopausal period, puts your bones at risk of increased bone loss. On the other hand, obesity is also a major risk factor that contributes to bone fractures.
The best possible option here is to maintain your regular weight. Never eat a low-calorie diet and try not to get too fat, especially in less time. Follow a healthy lifestyle and opt for a balanced diet, keeping you physically active.
8- Get Enough Protein
Many popular studies have shown that protein intake is directly associated with a higher bone density index. In fact, calcium and protein work together to maintain healthy bones.
According to Harvard Health, the RDA for protein is 0.8 grams per kilogram of body weight. But before starting a protein-rich diet, get advice from your doctor, as there is too much calcium. Major protein sources are seafood, poultry, milk, cheese, eggs, beans, etc.
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