Bones serve as the framework for your body’s construction. Strong bones maintain a healthier stance and help you appear and seem younger from within, in addition to giving strength, stability, and support for your physique. You become more susceptible to brittle bones as you get older. Even a minor fall can result in a broken bone, causing pain and a loss of freedom.

While some people suffer from osteoporosis, a disorder that leads the bones to become weaker and fragile, increasing the chance of a fracture. The condition usually progresses slowly, and you might just not detect any indications till you break a bone.

There are things we could do to preserve our bones strong as we age, such as completing resistance training regularly and eating minerals and vitamin-rich nutrition. We have shared the ways to protect and keep your bones healthy.

10 ways to protect and keep your bones healthy:-

Calcium-rich protein.

High-calcium protein sources, such as eggs, steak, and chicken, must also be included in your diet. Boil or poach your eggs and sizzling or baking the chicken are healthful ways to cook such foods. Vitamin D, another important component for strong bones, is abundant in egg yolks.

Fish is a great source of protein as well as Vitamin D. Seafood like prawns, and also seaweed and sea veggies like enoki mushrooms, are high in calcium.

Increasing your vitamin D consumption.

Vitamin D is also necessary for bone health since your body cannot absorb calcium without it. If you don’t have enough vitamin D, your body will extract calcium from your bones, weakening them. A lack of vitamin D might also prevent your body from forming new bones.

Fish including salmon and tuna, mushrooms, eggs, and fortified milk and cereals are all high in vitamin D. Stepping outside in the sun could also aid in the production of vitamin D in your system. If your vitamin D stores are depleted, your doctor may recommend extra vitamins, just like calcium.

Start doing exercises and resistance training

Keeping your body reasonably fit and healthy has numerous advantages. It helps your bones and lowers your chances of type 2 diabetes, cardiovascular disease, and even cancer.

Running, jogging, trekking, climbing stairs, tennis, and dance are all examples of activities. Not only does strength training help us grow muscular mass, but it also helps us build stronger bones. While you can apply positive stress to our bones, the bone-forming processes get activated, assisting us in the development of sturdier and denser bones.

Dark, leafy greens must be consumed.

Dark leafy greens are high in calcium and make a nutritious addition to your daily intake. They additionally contain other important vitamins and minerals which will assist you in maintaining your health.  Broccoli, cabbage, spinach, watercress, Swiss chard, collard greens, and mustard greens are all good choices. Calcium-rich vegetables include radishes and beetroot.

Don’t Drink Soda

If you’re a soda junkie, keep in mind that excessive soda consumption can lead to a loss of bone mineral density and an elevated risk of bone breaking. A rise in phosphate concentration in the blood occurs when you consume too much soda. As a result, calcium in your bones is depleted, and calcium output in your urine rises. It even stops calcium from being absorbed properly. Caffeine and phosphoric acid in colas, as per a study, might injure your bones.

Don’t Smoke

Cigarette smoking can cause a range of health concerns, including bone difficulties. It stops the body’s absorption of calcium effectively, resulting in a reduction in bone mass. According to research, smokers with less bone mass have a greater risk of bone fractures versus non-smokers, and the risk increases with the number of decades and cigarettes smoked. Additionally, female smokers are more likely to reach menopause earlier in life, resulting in higher bone loss. In long-bone fractures, cigarette smoking is linked to prolonged healing durations and a higher proportion of wound infection.

Maintain a Healthy and Stable Weight

Sustaining ideal weight alongside consuming good food, can assist support bone health. Being underweight raises the risk of osteopenia and osteoporosis. Low body weight is the primary cause of decreased bone density and decreased bone.  Obesity, on either hand, can degrade bone strength and raise the risk of fractures due to the pressure of carrying too much weight.

While the bone loss is common with weight loss, it is typically less evident in obese people than that in normal-weight people. Whenever it comes to bone health, keeping a steady average or somewhat higher than normal BMI is the safest choice.

Excessive salt should be avoided.

Excessive calcium outflow through the kidneys is reported to be caused by salt. High salt consumption, regardless of bone mass, increases a woman’s tendency to break a bone after menopausal. When combined with a high calcium diet, salt causes a considerable alteration in bone calcium equilibrium. It is recommended that you keep your daily salt intake to a minimum. Use flavorful herbs and spices rather than table salt to add flavor to your food. Also, stay away from processed foods, which are generally heavy in salt.

Caffeine consumption should be reduced.

Caffeine has some healing properties, but not really for our bones, sadly. This could obstruct the body’s capacity to absorb calcium if consumed in excess. In one study, participants who drank more than 2 cups of coffee each day saw faster bone loss than those who did not eat sufficient calcium. Well over 18 ounces of caffeine a day can hasten bone loss by interfering with vitamin D absorption. Caffeine is fine in moderation, as long as you get adequate calcium.

Supplements containing vitamin D

Even the richest dietary may not be enough to meet all of your nutritional requirements for bone strength. If you don’t drink milk,  you can be lacking in calcium. Multivitamins or specialized nutrient supplements could assist fill in the gaps. However, you should see your doctor before beginning to take any supplement.