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How to Keep Your Bone Strong and Healthy

How to Keep Your Bone Strong and Healthy
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Overview:

Bone is what used to create the frame for building up the body. Furthermore, it can protect and even assist you in performing tasks easily [1].

Besides supporting you in balance as well as strength, healthy bones can bring you a nice posture; make you feel more confident and youthful [2].

However, your bones will become weak and vulnerable as you are getting old. Sometimes, small fall can result in bone breaking, pain as well as movement restriction [3].

Aging is somehow unavoidable; nevertheless, fragile and thinning bones or osteoporosis can be controlled by changes in lifestyle [4].

Here are the top 15 home remedies for how to keep your bone strong and healthy which are easy for you to follow in order to strengthen your bone as well as improve your structure.

1. Boost Your Calcium Intake

Calcium is the essential element for the structure of bone in forming and maintaining healthiness. Lack of calcium can lead to low density as well as early loss of bone. Balance level of calcium can help you avoid osteoporosis and even other problems related to bone. Therefore, this suggestion is the most important for how to keep your bone strong and healthy [5] [6] [7] [8].

The recommended amount of bone for people of age from 19 to 50 is 1000 mg per day

Calcium sources can be found in vegetables with green leaf such as kale, broccoli, beet greens, mustard greens, Swiss chard, Brussels sprouts…

Chickpeas, tofu as well as beans and other products of beans can also provide lots of magnesium and calcium.

Juice from fruits such as apple and orange is also an excellent source of calcium.

Dairy products which are low fat like yogurt, milk and cheese are also recommended.

2. Morning Sunlight

Sunbathing for 15 minutes per day in the morning is the perfect tip on how to keep your bone strong and healthy as it can help your body generate vitamin D which is essential for bone [9] [10] [11].

Exercises - How to Keep Your Bone Strong and Healthy

Vitamin D is in charge of supporting the absorption of calcium and lack of vitamin D can lead to many bone diseases such as osteomalacia, osteoporosis for adults and rickets for children.

3. Avoid Consuming Salt Excessively

Salt is the well-known factor which causes excretion of calcium through kidneys [12].

Consuming salt increasingly will make women more vulnerable to bone-breaking after menopause [13].

Salt - How to Keep Your Bone Strong and Healthy

According to the Journal of Bone and Mineral Research (2008), salt will make remarkable changes to balance of calcium in your body, no matter how much calcium you take [14].

The recommended amount of salt intake is below 1500 mg. However, it is suggested that you use spices and herbs for flavoring rather than salt as well as keep out of processes foods with high amount of salt.

4. Quit Smoking

Smoking brings harmful effects for not only your lungs but also your bones as it affects the calcium-absorbing function of the body [15].

Therefore, smokers will have higher risks of getting fractures compared to non-smokers. Also the longer the year of smoking is, the higher the risk is [16].

Quit Smoking - How to Keep Your Bone Strong and Healthy

For female, smoking can cause early menopause, thus increase the chance of losing bones early [17].

Smoking besides affecting calcium intake of the body can prolong the healing time of wounds or fractures related to bones [18] [19].

5. Quit Soda

Soda not only makes you get obesity but also decrease the density of your bone mineral [20].

Quit Soda - How to Keep Your Bone Strong and Healthy

It is because of phosphate from soda will deplete calcium in your bones and encourage excretion of calcium through urine. This is the easiest method for how to keep your bone strong and healthy [21].

The fact is even proven by The American Journal of Clinical Nutrition in 2006 that phosphoric acid and caffeine can be harmful toward your bones.

6. Drink Alcohol Moderately

In order to maintain healthy bones as well as strong health, you should consume more than 1 drink per day woman and 2 drinks per day for man.

Drink Moderately - How to Keep Your Bone Strong and Healthy

Consuming alcohol heavily can make you incur low bone mass, affect the formation of bone, make you more vulnerable to fracture and prolong healing.

7. Drink Less Coffee

Coffee - How to Keep Your Bone Strong and Healthy

Just like soda, consuming less caffeine is one the tips on how to keep your bone strong and healthy that you should pay attention. If you are consuming for more 4 cups per day, you are extremely vulnerable to osteoporotic fractures and women who have low intake of calcium will be at the highest risk [22] [23].

8. Exercise Daily

It is a well-recommended tip for how to keep your bone strong and healthy because it will make you become good shape as well as improve the strength of bones [24] [25].

People who have osteoporosis should practice weight-bearing exercises as well as resistance exercises such as walking, running, rope jumping and stair climbing or skiing [26] [27].

9. Vitamin-C-Rich Foods

This vitamin is one of the most important components for development of bones as well as formation of collagen. Being an antioxidant, it can significantly decrease oxidative stress which reduces the chance of inflammation [28].

Vitamin C - How to Keep Your Bone Strong and Healthy

Vitamin C can encourage the manufacture of bone-building cells as well as regulate the bone-destroying cells. Therefore, increase in consuming foods that is rich in vitamin C is the best method for how to keep your bone strong and healthy [29].

10. Diet with Protein

Protein can function synergistically with calcium in improving the retention of calcium as well as promoting metabolism of bones [30] [31] [32].

Protein - How to Keep Your Bone Strong and Healthy

Therefore, consuming more protein (include meat) will encourage the utilization of calcium and healthy bone, especially for older people.

You are recommended to consume protein from both animals and plants for better nutrition.

11. Cheese

Cheese is considered the richest source of calcium as 1.5 ounces of cheese can make up for 30% of your daily need for calcium. That is why cheese is always included in the tips for how to keep your bone strong and healthy. However, you should control your intake of cheese even though it is good for your bone [33].

Cheese - How to Keep Your Bone Strong and Healthy

The structure of teeth is similar to bone as they also contain calcium; therefore, cheese not only benefits your bone but also promote your oral health rather efficiently. For more information, please read: How to Get Stronger Teeth and Gums.

12. Egg

Even though egg only provides 6% of your daily need for vitamin D, it is still a good recommendation for how to keep your bone strong and healthy because it is always available in your kitchen. However, vitamin D is coming from the yolk and not the white, so you will need to watch out for the amount of egg consumption.

Egg - How to Keep Your Bone Strong and Healthy

Egg is good for hair just as it is good for bones, especially damaged hair. You can find out more about how to use egg for hair at: Home Remedies for Damaged Hair.

13. Salmon

Salmon is famous for being a healthy and rich source of omega 3 fatty acids, but only few people know that the sockeye salmon is richest part. Therefore, salmon cannot be left out on the list of remedies for how to keep your bone strong and healthy [34] [35].

Salmon - How to Keep Your Bone Strong and Healthy

Sufficient amount of omega 3 fatty acids can also help you avoid migraines effectively. For more information about this condition, please read: Home Remedies for Migraines.

14. Spinach

Spinach - How to Keep Your Bone Strong and Healthy

If you have trouble consuming dairy products, then you might consider spinach as the alternative because it can provide up to 25% of your daily need for calcium as well as vitamin A, iron and fiber [36].

15. Fortified Cereal

All your daily cereal such as Total Whole Grain, Kashi U Black Currants and Walnuts or Wheaties can provide about 25% of vitamin D for your daily intake. It is one of the top choices for how to keep your bone strong and healthy because it is an extremely common breakfast together with milk; therefore, you don’t need to worry about lacking of vitamin D or calcium for the day [37] [38].

Cereal - How to Keep Your Bone Strong and Healthy

Tags: how to keep your bone strong and healthy, home remedies to keep your bone strong and healthy, strong and healthy bone treatment, remedy to keep your bone strong and healthy.

 

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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