Bones support us, allow us to move, protect the brain, heart, and other organs from injury. Also, bones store minerals such as calcium and phosphorus, which help keep bones strong, and release them to other organs when they need them for other uses. With age and especially after the age of 30, bone health begins to weaken, and although we may not notice it, our bone tissue wears out faster than it regenerates.
Osteoporosis is the second most important problem in health care after cardiovascular diseases, there is precisely an imbalance between that synthesis or production and resorption (that calcium comes out) of the bone, for this reason it is important to take measures from an early age to strengthen and give health to the bones.
Today we want to give you 6 recommendations to strengthen your bones and reach old age in the best possible health.
Balanced diet
Food is key and here prevention is decisive. A balanced diet in macronutrients, micronutrients, and minerals is the most important step to good health and strong, resilient bones. It is not about completely eliminating those foods that are not healthy, but rather looking for a balance and that the largest number of meals you eat are healthy and that provide benefits to your health.
Introduce calcium into your diet
We can find it in dairy products, foods such as cabbage, broccoli, sardines, grains, almonds… There are endless foods that we can include in our diet to reach the recommended daily intake of calcium. This is usually 1000 milligrams a day, except for women over 51 years of age, which increases to 1200 milligrams.
Introduce calcium into your diet
This aids in the absorption of calcium and is therefore essential for bone health. We can find it in fish such as tuna, trout or salmon. Also in eggs, milk and cereals. And, of course, in the sun, which is one of the greatest sources of vitamin D. It is recommended to sunbathe for 15 to 25 minutes and avoid sunbathing between 1030hrs to 1530hrs.
Introduce calcium into your diet
Not exercising and being inactive for long periods of time can increase the chance of getting osteoporosis. Like muscles, bones become stronger (and stay stronger) with regular exercise. Physical exercise will help strengthen your bones. In fact, it is one of the most frequent recommendations of experts in Orthopaedics and Traumatology. Find a sport or activity that you enjoy and include it in your daily habits.
Maintain your ideal weight
Obesity is a trigger for bone diseases such as osteoporosis. Try to lose weight, if you are above the ideal, and always stay there. Seeking balance is key, a body mass index or BMI of between 18 and 24 since being extremely thin can also cause bone damage.
Leave alcohol and tobacco aside
Smoking can prevent the body from using calcium from the diet. In addition, women who smoke reach menopause earlier than those who do not smoke. This can increase the risk of osteoporosis. People who drink heavily are more likely to get osteoporosis. Substances like these will not improve bone health. What’s more, they can make it worse. Opt for natural and healthy foods, and eliminate chemical and harmful substances from your routine.
It is important to be aware of the causes that can cause poor health in the bones and to avoid future suffering, especially in old age, including healthy habits such as those mentioned above will help strengthen the bones and lead a long and active life. If you have any questions about your bones or how they are currently, do not hesitate to go to your orthopedic doctor.
