To keep your body strong and fit, you need to take care of your bones and joints as they play an important role in your body such as providing body structure, protecting organs, anchoring muscles and storing calcium.
What should I do to keep my bones healthy?
• Include plenty of Calcium and Vitamins in your Diet.The body needs a variety of nutrients, including calcium and vitamins, C, D and K to keep bones healthy and strong. Low-fat dairy products are well-known sources of calcium, and many are fortified with vitamin D. Include fruits and vegetables in your diet are the best way to get these important vitamins and minerals. Vegetables such as kale, collard greens, broccoli, spinach, and cabbage contain calcium and vitamin K. Non-dairy food products such as salmon, mackerel, tuna, sardines, and tofu are also a rich source of calcium.
• Start ExercisingAlong with healthy eating, exercise plays a major role in the prevention and treatment of osteoporosis. Weight-bearing exercise increases bone strength by making them produce more cells. The exercises such as walking, dancing or aerobics, and muscle strengthening are best for building stronger bones.
• Avoid Drinking too much AlcoholIf you drink alcohol, do not drink more than one a day for women and no more than two a day for men. Consuming more than two alcoholic drinks per day increases the risk of falls and bone loss.
• Get Enough Vitamin DWhen your skin is exposed to sunlight, it produces vitamin D which is essential for healthy bones. Vitamin D plays a crucial role in absorbing calcium in your body and builds healthy bones. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day and 800 IUs a day for adults age 71 and older. Vitamin D rich foods include fatty fish such as salmon, mackerel and tuna; egg yolks; cheese and fortified milk; as well as fortified juice and cereal products.
• Quit SmokingSmoking cigarettes is one of the worst things you can do for your health and your bones. Several studies have shown that smokers have lower bone mass and a higher risk of fractures than people who don’t smoke. Due to smoking, women’s body produces less estrogen and tend to experience menopause earlier, which may lead to increased bone loss.
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