Bones are the support system of your body. Bone building slows down after the age of 25 due to bone loss. This increases the risk of osteoporosis, bone breaks and fractures. Fortunately, you can improve bone health over a period of time. Here are some ways to do that:
1. Increase calcium consumption
Calcium is essential for the proper development of teeth and bones. It is also beneficial in muscle function, nerve signaling, hormone secretion, and blood pressure. To boost your bone health, increase the intake of foods such as yogurt, cheese, milk and spinach etc. Zenith Nutrition also has a range of calcium supplements for your daily needs. Check them out here.
2. Load up on Vitamin D
Vitamin D is essential for the absorption of calcium by our bones. They work together to increase the benefits of calcium. Human body produces vitamin D when exposed to the sun. About 10 to 15 minutes of exposure, three times a week is beneficial for the body. You can also increase vitamin D by consuming foods such as eggs, orange juice and fortified cereals. You could also try taking Zenith Nutrition’s Vitamin D supplements.
Regular exercising helps keep many bone related ailments away. Sedentary lifestyle is considered a risk factor for osteoporosis. Exercising and maintaining a healthy body weigh can have a positive effect on bone density. Weight-bearing exercises like running, walking, jumping rope, skiing and stair climbing can keep the bones strong.
4. Cut down on caffeine and alcohol
Too much caffeine can interfere with the body’s ability to absorb calcium. A study showed that drinking more than two cups of coffee per day accelerated bone loss in those who didn’t consume enough calcium. So while it may be okay to enjoy an occasional cup or two of coffee, make sure you’re compensating with enough calcium.
Also, like caffeine, high alcohol consumption can cause bone loss as it interferes with the Vitamin D. Make sure you drink in moderation to prevent or slow down bone loss.
5. Be aware of family history
Some ailments can be genetic and that is why it is important to know about your family’s medical history. If you have a parent or sibling who has or had osteoporosis, you’re more likely to develop it. Knowing your family history will help in taking measures to prevent it.
6. Quit smoking
Studies have shown that smoking can prevent the body from efficiently absorbing calcium and decrease bone mass. So if you’re trying to quit smoking, this is one good reason to do it.
There are several ways to improve your bone health. Apart from the ways listed above, you could also check Zenith Nutrition’s website for supplements to make your bones stronger.