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Bones are fascinating things, strong, durable, constantly regrowing, healing and keeping us on our feet. We have 206 bones throughout the body all with their own special function. Some bones are for movement and some are for protection. The ribcage is the armour to our organs, like the skull is to the brain. If they break, most of the time they heal. Hell we can lose a few limbs and still we find a way to manage.
But what happens if we don't look after our bones?
Well, lots of things. If we don't keep active they become less strong. Inactivity is probably one of the biggest causes for our bones to decline in health. Another is nutrition. Without the right nutrition we cannot absorb the right nutrients to keep our bones healthy. Another cause are certain diseases which would be another blog. Let's keep this one bite sized and easy to follow! Here we go..
1. Boost Calcium Intake:
Consume a variety of calcium-rich foods such as dairy products, leafy greens, and fortified cereals to ensure you meet your daily calcium needs.
2. Get Sufficient Vitamin D:
Ensure adequate Vitamin D levels by spending time outdoors in sunlight and eating foods like fatty fish, fortified milk, and egg yolks. Consider supplements if necessary, especially during winter months.
3. Include Magnesium and Zinc in Your Diet:
These minerals are vital for bone health. Include nuts, seeds, whole grains, and green leafy vegetables in your diet to help maintain bone structure and strength.
4. Regular Weight-bearing Exercise:
Engage in activities like walking, jogging, dancing, or weight training to stimulate bone density and reduce the risk of osteoporosis.
5. Limit Sodium and Caffeine Intake:
High sodium and caffeine consumption can impair calcium absorption. Aim to reduce processed foods and moderate coffee and soda intake to support bone health.
6. Maintain a Healthy Lifestyle: Avoid excessive alcohol and smoking, as both can contribute to bone density loss and overall health deterioration
7. Check Vitamin K and C Levels:
These vitamins are essential for bone health. Ensure adequate intake of green leafy vegetables and citrus fruits to support bone structure and collagen formation.
8. Monitor Bone Health Regularly:
Especially if you're at risk for bone diseases, get regular bone density scans and check-ups to catch any potential issues early.
9. Understand the Role of Protein:
Balanced intake of protein is necessary for strong bones. Include sources of healthy protein without overdoing it, as too much can leach calcium from the bones.
10. Educate Yourself on Nutritional Balance:
Eating a balanced diet rich in fruits, vegetables, and whole grains ensures that your body gets a variety of nutrients needed for optimal bone health. Avoid relying solely on supplements unless prescribed by a healthcare provider.
These tips incorporate the latest guidelines and research findings to help maintain and improve bone health effectively.
References:
(https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/)
(https://med.libretexts.org/Bookshelves/Nutrition/An_Introduction_to_Nutrition_(Zimmerman)/09%3A_Nutrients_Important_for_Bone_Health/9.04%3A_Micronutrients_Essential_for_Bone_Health-_Calcium_and_Vitamin_D).
(https://1md.org/health-guide/bone/certified/top-5-nutrients-for-optimal-bone-health)
(https://med.libretexts.org/Bookshelves/Nutrition/An_Introduction_to_Nutrition_(Zimmerman)/09%3A_Nutrients_Important_for_Bone_Health/9.04%3A_Micronutrients_Essential_for_Bone_Health-_Calcium_and_Vitamin_D).
(https://med.libretexts.org/Bookshelves/Nutrition/An_Introduction_to_Nutrition_(Zimmerman)/09%3A_Nutrients_Important_for_Bone_Health/9.05%3A_Other_Essential_Micronutrients_for_Bone_Health).
(https://www.orthoinfo.org/en/staying-healthy/bone-health-basics/).
(https://www.orthoinfo.org/en/staying-healthy/bone-health-basics/).
(https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/).
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