If you want to lead a healthy life, know that you are only as strong as your bones! Healthy bones often determine your overall body strength and keep you away from a plethora of diseases. Irrespective of how old you are, it is important to ensure your bones’ sound health to live a healthy and happy life.
However, bone-related health complications can escalate from minor injuries to serious issues in no time. If you feel your bone health degrading or injure your bones in any way, make sure you reach out to a trusted orthopedic hospital near you. For instance, if you belong to Gurgaon, look for the best orthopedic doctor in Gurgaon for comprehensive diagnosis and treatment of bone-related issues.
The best way to steer away from these injuries is to keep your bones stronger. Here are ten of the most important ways to boost your bone health at any age:
1. Increase The Mobility Of Your Limbs
Our body’s functionality is very similar to a machine’s. It needs sufficient mobility to stay active and function well. You can increase your bone health by increasing the mobility of your limbs. Go for regular walks, jogs, or runs. Indulge in physical activities that make your legs and hands work.
Putting your limbs to enough work daily will help you boost your bone health. Moving your limbs improves the blood flow in your body and keeps your bones active. However, if you are being treated by an orthopedic doctor in Gurgaon, you may need to monitor the way in which your limbs need mobility.
2. Indulge In Strength Or Resistance Training
Exercising always helps you keep your bones stronger. Partake in strength or resistance training to give your bone health a boost. Do pushups, pull weights, and indulge in lifting at least 2 to 3 times a week to keep your bones strong. Extensive training helps you maintain your body weight and ensure sound bone health.
3. Quit Smoking
While smoking is known to be harmful to the lungs and mouth, it is important to note that it affects your bones as well. Excessive smoking weakens your bones, making them prone to issues like osteoporosis and bone fractures. Especially if you are above the age of 40, make sure you quit smoking to improve your bone health.
4. Avoid Excessive Alcohol Consumption
Alcohol is a vice commonly associated with liver damage. However, it doesn’t take much for it to hamper your bone health. Excessive alcohol consumption impairs your body’s capacity to absorb and regulate calcium, a few specific hormones, and vitamin D. Alcohol also affects your bone density and increases the chances of bone fracture.
Moreover, alcohol impairs your sense of balance, making you prone to accidents damaging your bones. If you happen to meet with such accidents and the complications do not go away, seek help from the best orthopedic in Gurgaon for thorough diagnosis and treatment.
5. Have Oatmeal For Breakfast
If you are a breakfast person, it is advisable to include a good portion of oatmeal to start your day. On average, an unsweetened instant oatmeal pack contains more than 100g of calcium, which amounts to almost 10% of the daily recommended calcium intake.
However, make sure you have oatmeal with added nutrients and no sugar. To add to your calcium intake, combine your oatmeal with almost milk, whole milk, or yogurt.
6. Prefer Canned Seafood
Canned seafood is another great source of calcium for your body. Canned shrimp, salmon, and sardines provide enough calcium and protein to your body, keeping your bones strong and healthy. Salmon also gives you enough omega-3 fatty acids, making your diet healthier and more balanced.
7. Includes Leavy Greens, Nuts, And Beans In Your Diet
It is always advisable to have leafy greens, nuts, and beans in your regular diet to boost your bone health. You can have almonds, walnuts, and pistachios as snacks to ensure good calcium intake. Traditional white and bakes beans also contain sufficient calcium to keep your bones healthy.
When it comes to leafy greens, it is advisable to have kale, bok choy, and collard greens in your diet in any form (boiled, cooked, or in salads) to ensure healthy bones.
8. Resort To Calcium Supplements (If Needed)
If your body’s calcium levels are below advisable limits, your doctor may suggest you some calcium supplements to consume on a daily basis. If you have consulted your doctor and they have prescribed certain calcium supplements to you, make sure you take them regularly to ensure healthy bones.
9. Get Enough Sun Exposure
Ultimately, the sun is the most abundant and natural source of vitamin D. Ideally, during the morning hours, make sure you spend some time out in the sun to gain sufficient vitamin D and keep your bones healthy. When your body absorbs vitamin D naturally, it has a direct and sustainable impact on your bones.
However, make sure you do not expose your body a bit too much to the sun, which may lead to other skin-related complications.
10. Stay Away From Aerated Drinks
If you are an avid Coke drinker, you need to reduce your consumption of sugary aerated drinks to boost your bone health. These beverages weaken your bones and their growth over time. They reduce the mineral content in your bones and make them prone to health issues.
Excessive consumption of such beverages leads to unwanted weight gain, reduction in muscle mass, and a fall in the iron and calcium levels in your body. If you prefer having beverages regularly, switch sweetened aerated drinks with fruit/vegetable juice, tea, coffee, or milk.
The Final Word
These were some of the most important ways to boost your bone health. Keep your bones healthy to lead a long and happy life. Especially if you have crossed the age of 40, make sure you take every possible action to keep your bone health sound and steer away from unnecessary complications. However, if you do happen to damage your bones, seek quality orthopedic care immediately.