How to build strong bones? Bones Play a Major Role Behind Your Health by Providing an Excellent Support to the Body
Bones play a major role behind your health by providing an excellent support to the body. Therefore, it is important for you to ensure the proper health of your bones and make sure that they remain strong. On the other hand, you need to keep in mind that bones are fragile and they can easily break. However, it would take a lot of time for the bones to rebuild. Here is a list of effective tips that you can keep in mind in order to ensure the strength of your bones.
Calcium can be considered as the key nutrient that can support the health of your bones. From various studies, it has been identified that calcium is in a position to support the strength of your teeth and bones. Therefore, you must boost the calcium consumption in order to enhance the strength of your bones.
Calcium alone cannot contribute towards the strength of your bones. Therefore, you need to pay special attention towards your Vitamin D intake as well. Vitamin D works perfectly well with calcium in order to contribute towards the strength of your bones. You can boost the Vitamin D intake of your body by consuming sardines, orange juice, and fortified food items such as cereal, shrimp, tuna and eggs. Your body also has the ability to produce Vitamin D naturally when it is exposed to sun. Therefore, it would be a good idea to expose your body to sun for about 15 minutes for twice a week.
Bone density can contribute towards their strength in the long run. If you want to boost bone strength, Vitamin K is the best ingredient that is available to you. Vitamin K is well known for its ability to help people stay away from blood clotting. On the other hand, Vitamin K can make proteins, which are beneficial for the health of your bones. Vitamin K can also enhance the absorption of calcium to your bones.
If you want to maximize the health of your bones, you should pay special attention towards exercises as well. Therefore, you should never forget your daily dose of workouts. However, some exercises can deliver better results to your bones when compared to others. They include stair climbing, skiing, jumping rope, walking and running.
It is better to minimize the consumption of caffeine in order to ensure the good health of your bones. That’s because caffeine can contribute towards the breakdown of your bones in the long run. You should never consume more than two cups of caffeine per day. On the other hand, smoking can also contribute towards the breakdown of your bones. Therefore, you must get rid of smoking as well.
Last but not least, it would be a good idea to get to know about your family history. That’s because family history has been identified as a key indicator of the health of your bones. For example, if one of your family members have suffered from osteoporosis, you must pay special attention towards bone health.