Whether you are a young adult or senior citizen, it’s never too early or late to start taking care of your bones. One of the best ways to promote bone health is to consume foods with calcium and vitamin D. Exercising regularly and avoiding harmful substances is also a great way to help prevent bone loss. Consider these health tips to discover how you can maintain strong and healthy bones.
Calcium
Calcium is one of the most important nutrients for bone health. The body takes calcium from the bones when it doesn’t receive a sufficient amount of the nutrient. According to the Mayo Clinic, the recommended amount of daily calcium is 1,000 milligrams. Women over the age of 50 and men older than 70 years old need 1,200 milligrams of daily calcium. Calcium can be consumed from a variety of foods including dairy products, broccoli, and tofu. People can also take daily supplements to increase their calcium intake.
Vitamin D
Vitamin D regulates calcium in the bones, blood, and gut. Calcium and phosphorous help bones maintain their structure and strength, but vitamin D is needed to absorb those minerals. Adults need 600 international units of vitamin D per day. The requirement of Vitamin D increases to 800 international units for older adults over the age of 71. According to the Vitamin D Council, one of the best sources of Vitamin D comes from direct sunlight. Vitamin D can be found in foods such as fortified milk, egg yolks, and tuna. It’s also common for people to take Vitamin D supplements to get the nutrients they need.
Physical Activity
Physical activity promotes strong bones and helps prevent bone loss. The National Osteoporosis Foundation recommends doing weight-bearing and muscle-strengthening exercises to maintain and improve bone health. High-impact weight-bearing exercises include jogging, dancing, and stair climbing. Low-impact weight-bearing exercises such as fast walking or using stair-step machines can also help keep your bones strong and healthy. People can also improve bone healthy by doing muscle-strengthening exercises such as weight lifting and using elastic bands. Yoga and Pilates is an excellent way to maintain healthy bones, but it’s important to consult a medical professional before making changes to your exercise routine.
Avoid Harmful Substances
Most people don’t realize how poor diet and lifestyle choices can affect the body in negative way. Consuming caffeine in moderation can benefit your health, but too much caffeine can make it difficult for the body to absorb calcium. Although alcohol can help prevent bone loss, drinking too much can have a negative impact on vitamin D in the body. Smoking is the leading risk factor for lung cancer, but it also decreases bone mass.
Luckily, there are a variety of ways to promote strong and healthy bones in the body. Consuming nutrients such as calcium and Vitamin D as well as avoiding harmful substances can help maintain strong bones and prevent bone loss. Medical professionals like those at the Advanced Foot and Ankle Centers of Illinois can also help people overcome and prevent serious bone conditions. Talking with medical professionals is a great way to learn how to take care of your bones. Doing your research is definitely a great way to start.
