Bones set the foundation for life as we know it within our bodies. They give us shape, help us to stand tall, and hold everything in place. It’s essential to give them as much love and attention as we can. Through exercise and diet you can build your bones, making them bigger and stronger.
Osteoporosis, or porous bone, is that causes bones in the body to become weak and brittle. If the body is healthy, it eliminates bone and makes new tissue in a perfect way. When osteoporosis is present, the body is removing of bone tissue more quickly than it is able to create more. The result is that bones appear porous, which increases the risk of breaking.
Foods for Bone Health
The food you eat day after day can have a big impact on your bone health. Always choosing fresh fruits and vegetables, legumes, whole grains as well as seeds and nuts, low-fat dairy, and fish are some of the best options to be able to taste.
Fruits: Papaya, orange, raisins, banana, plantains, prunes, grapefruit, strawberries, pineapples…
Vegetables The following are available: Spinach, Kale, collard greens, broccoli, mustard greens, Codeage supplements at RideAid potatoes, bell peppers, brussels sprouts…
Legumes Chickpeas, black beans, pinto beans legumes, kidney beans, beans with black eyes…
Whole grains Oats, brown rice, millet, barley, bulgur and the buckwheat…
Nuts and seeds: Pecans, almonds, walnuts cashews Brazil almonds…
Dairy Products: Low-fat or non-fat yogurt milk, cheese, and yogurt
Fish Canned Sardines, salmon, mackerel, and tuna
In the interest of healthy bones, it’s essential to recognize the foods that could affect your efforts to strengthen your bones. Restricting your salt intake, moderating your consumption of caffeine and alcohol, and limiting the consumption from soft drinks comprise some other recommendations.
Exercising for Bone Health
Bones expand, become heavier and stronger when you put pressure on it. If you do not engage in any activity that puts an undue strain on your bones in the first place, they will not get any signals that they require strength. If you don’t exercise, you are more likely to have smaller bone density or volume. When you perform the weight of exercise your brain sends an emotional message to your bones which tells them to be ready to take on the weight and impact.
There are two types of exercises that are essential in constructing and maintaining bone density and mass exercise that is weight-bearing and resistance.
Weight Bearing Exercise
Exercises that are weight bearing are those that require your body to fight gravity, like walking, running, stair-climbing as well as dancing and tennis. These are the kinds of exercises where your legs and feet are able to support your weight. Every time you step on the ground, it causes strain to your bones, which respond by maintaining or strengthening their strength. This can be measured through the increase in bone mineralization. The greater the force that the contact with the ground more beneficial to your bones. So, exercises that require weight bearing such as running or jumping can provide greater benefit to your bone health than light weight-bearing exercises such as walking. Bicycling and swimming are not weight-bearing exercises, but they are great aerobic exercises.
To ensure that you are able to maintain the bone-building benefits of exercising with weights it is essential to maintain your exercise routine for the duration of. If you take a break from exercising, the benefit diminishes. Experts suggest exercising for 30 minutes every day to ensure bone health.
Another type of exercise that is important to bone health are resistance exercises which use strength of muscles to increase the strength of bones and increase muscle mass. The exercises include weightlifting such as using free weights and weight machines available at the local gym. The practice of resistance training two or 3 times a week and for 30 minutes during each session, has been found to help maintain healthy bones.
5 Tips for Strong Bones
- If you are sitting for long lengths of time, get up during 5 minutes each hour.
- Walk and stand as often as you can during each of your daily routine.
- Try to stand as erect as possible, lifting head upwards towards the ceiling.
- Wear soft soled shoes and thick socks to lessen the shock on joints with weight bearing.
- When lifting, avoid bending from the waist to get objects off the floor or in low places. Bend with your knees instead. Keep your back straight when bending.
You don’t need to join a gym or spend money on personal trainers to be physically active.Starting with these suggestions will strengthen your bones.Once you feel confident that you are, you can begin building the foundation for a regular fitness routine.
Note: Always check with your physician before starting any exercise program.
A healthy diet and regular exercise are the key to unlocking the doors to good bone health. The more you do these choices, the more natural it will feel. Take your time and remember that it’s a journey.