The skeleton is what holds the body up. Our bones are very important for properly running our bodies. When bones are injured, things get dicey. Especially as we age, it is important to keep our bones healthy in order to avoid osteoporosis, or “brittle bones.” Eating well is one of the best ways you can take care of yourself and those who depend on you.
When the bones are brittle, then they are more prone to breaking. In the older population, this means that a fall can seriously damage a bone. Hip fractures and other such breakages are common from falls that just a few years ago would have hardly raised a bruise. But in order for one to have healthy bones as one ages, it is important to lay a solid foundation while young.
When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. Bones need to be taken care of with adequate high quality minerals and vitamin D along with nutrients to slow down the break down/wear and tear process that leads to bone loss. Here’s how to maintain a balancing act that will benefit your bones:-
- Take proper doses of calcium. This is a key rule for strong and healthy bones. Add to your diet the greens, dairy products, broccoli and other foods rich in calcium. You can opt for using special calcium supplements. Daily dose of calcium recommended.
- It’s true that breakfast is the most important meal of the day. Try not to skip this meal because it gives you the energy and strength you need to get through the day.
- Protein is a vital component of healthy bones, too much animal protein can lead to an acidic environment in the body which can cause bones to lose calcium.
- Smoking cigarettes is bad no matter how you slice it, but if anything, cut the gross habit to prevent damage to bone-building cells.
- Calcium is found in a variety of foods. Low-fat and fat-free milk and other dairy products are great sources of calcium because of they have so much of it.
- Black, green, and oolong varieties of tea contain compounds including fluoride, flavanoids, and phytoestrogens which appear to aid in bone health.
- Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium.
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