October 13, 2017 in: How to Develop and Keep Stronger Bones As We Grow Older,
Bones in our body are what make us stand straight and survive the day. Bones are our building foundation and a strong foundation is necessary for us to function properly. They take on all the wear and tear throughout our lives. Our body keeps building our bones every day, healing them and refreshing them until the age of 30, after which the process slows down.
Weak bones lead to osteoporosis, arthritis, and overall bodily fatigue. Because of weak bones, you may feel unable to carry on your daily routine work, your body aches most of the time, and you feel tired for no apparent reason. As mentioned earlier, bones are our foundation, which is why it is very important for us to keep them healthy and strong as we grow old.
Here are some ways you can look after your bones’ health and work towards keeping them strong.
Reduce Your Cola Consumption
So many videos are out there showing how putting a tooth in cola glass can decompose it completely after some time; now that is how strong phosphoric acid in carbonated drinks is. It erodes the bone mass and depletes them. This is why people who consume soda on a daily basis have lesser bone density than those who do not. Soda has caffeine and phosphoric acid as the main ingredients, which eats away the bones. Cut down on your cola consumption and increase intake of fresh juices, and you will notice a difference in the health of your bones yourself.
Increase the Intake of Calcium and Vitamin D
Calcium is the building block of our bones, which is why nutritionists stress on taking milk regularly, as it is a great source of calcium. However, sometimes when our calcium intake is proper and yet our bones are getting weak, it is because your bones are not processing calcium as they should. Vitamin D is needed by your body to absorb the calcium it takes in and then let the bones process it. Eat food rich in vitamin D and calcium. Daily recommended intake of calcium is 1000mg. Drink milk twice a day, eat leafy food and green vegetables and make orange juice a part of your daily breakfast.
Increase Magnesium Intake
Magnesium is important for the proper formation of your bones. Its deficiency can lead to softer bones, which is one of the main reasons of bodily strain. Include dark greens, seeds and nuts, a combination of lentils and beans, bananas and dark chocolate in your diet to give your body the required amount of magnesium.
Cut back on Processed Food and Take Whole Grain
Processed food usually has all its nutrients taken out and mostly contains fats and sugar. Switch your diet in a way that you only consume organic food; milk, vegetable, and meat. Avoid can food and include whole grain products in your diet as they have a full range of nutrients needed by your body.
Physical exercise is needed by your body for strengthening bones and muscles. Weight building exercises force our muscles to rebuild themselves stronger than before. Same goes for the bones attached to these muscles. Exercise makes them get stronger and better than before. However, if you have osteoporosis, then go for low impact exercises, which do not risk breaking your bones.