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Improving Your Bone Health

Improving Your Bone Health

The skeletal system provides the framework for our body. Our bones support our muscles and protect the organs from getting easily injured. Imagine if you not have bones. You would be a vegetable-like organism that cannot move and just lay still. What a sad life that would be, isn’t it? Yes, our bones may appear strong and tough but they need caring, too. We should try to avoid the damages and health conditions that could arise in terms of our bone health. Here some simple ways how.

First, work out those thighs. Though having strong thighs could not prevent the occurrence of osteoarthritis of the knees, it still could lessen the pain and stiffness one could feel. Moreover, remember that our thighs, legs, and feet carry the entire body weight so they better be kept strong and tough. See to it that you perform a series of squats and lunges to keep your quadriceps in shape.

Also, you should see to it that you get the right amount of omega-3 your body needs. Omega-3 fatty acids have anti-inflammatory properties. Aside from keeping the heart in good health, an adequate supply of omega-3 in the body is also found to improve the bone mineral density at the hip. Omega-3 could be found in fatty fishes like salmon, tuna, and mackerel. Moreover, certain nuts and seeds are also rich in this healthy fatty acid. However, beware of the omega-6 fatty acid. Try to get more of omega-3 and less of omega-6. Eating a fish dish at least twice a week could be a very good routine. Also, you could try taking fish oil supplements.

You should also be getting the right amount of Vitamin D. Vitamin D is also known as the sunshine vitamin. It is a nutrient that is difficult to acquire from food sources and one of its best sources would be the sun’s rays. It helps the body absorb calcium efficiently and also maintains enough calcium and phosphate levels in the blood so it does not get pulled out of the bones. Low levels of Vitamin D does not only lead to osteoporosis but also osteomalacia. Deficiency in Vitamin D also causes muscular weakness which could cause fractures especially among the elderly. Since too much sun exposure nowadays is not all that safe, you could try taking supplements to get the right amount of Vitamin D you need. They say that girls want the D. Make sure that you are getting the right D. Go for Vitamin D.

Keeping the bones healthy would be another reason for you to quit smoking. Women who are known smokers are found to have lower bone density and have higher risk in acquiring fractures. It is related to lower calcium absorption and consumption of estradiol.

Another best way to keep the bones healthy would be to exercise. Go for a run regularly. Hit the road. Similar to every other chronic disease, regular exercise could lessen the risk of osteoporosis and arthritis. Also, strengthening the muscles and losing weight could reduce pressure on your joints.

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