Ultimate Guide to Strengthen Your Bones
As we get older, our bones start to lose their density and become weaker. The first thirty years of your life are the best years to build up your bones because bones begin to lose strength after age 30. However, no matter what age you are you should take steps to improve bone health to prevent fractures or other types of damage.
One of the biggest risks to bone health is osteoporosis. When you tell your grandparents to be careful so they don’t fall down and break a hip, it’s usually osteoporosis that causes these types of breaks. Osteoporosis wearkens the bones and develops over a long period of time, usually occurring in older adults and women after they go through the menopause.
Eat Those Veggies
Vegetables are an incredible source of 2 vitamins that protects bone cells from damage, vitamin C and vitamin K. They also improve bone mineral density, keeping them from becoming more brittle. Especially high in vitamin C and K are green and yellow vegetables like kale, onions, cabbage, broccoli, and bok choy.
Add More Calcium to Your Diet
The most important mineral for bone strength is calcium. The best way to get calcium is through foods like dairy products, green leafy vegetables, and soybeans. You can also take calcium supplements.
Take a Walk
Low impact exercise like walking makes your bones stronger. You can add to this by doing strength training or weight bearing exercises because in addition to building muscle mass, these workouts can build up your bones.
Get Some Sun
Another vitamin your body and bones need is Vitamin D. The sun is an easy and natural way to get vitamin D so try to get some sun exposure, being mindful of not getting so much you end up damaging your skin. You can also get vitamin D from oily fish eggs, and fortified breakfast cereals.
If you have been diagnosed with osteoporosis, you are at a higher risk of fractures. To help prevent fractures and bone loss, you may be prescribed medications to boost bone mass like Bonviva Ibandronic Acid Tablets, Alendronic Acid Tablets, or Actonel Tablets.
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