How to Keep your Bones Strong

As you are well aware the bones are literally the support system of the body. Therefore, it is super important to keep your bones strong and healthy. Our bodies are building up those bones until about age 30. Once we hit 30, bone-building-balance naturally shifts and more bone is lost than gained. So, how do you keep your bones healthy and strong?

Stay active

Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try:

  • Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
  • Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.
  • Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones.

Reduce or eliminate sugar.

Sugar robs your body of minerals, like calcium and magnesium, which are needed to build strong bones.

Boost calcium consumption.

When most people think bones, they think calcium. Adults need 700mg of calcium a day. This mineral is essential for the proper development of teeth and bones.  Also, calcium obtained from milk helps to strengthen bones and turmeric aids the system with the help of its anti-inflammatory, antioxidant, and antimicrobial properties. Turmeric supplements are also proven remedial in case of diseases such as osteoporosis and rheumatoid arthritis which pose the risk of increased bone fractures.

The Bottom Line

Bone health is important at all stages of life.

However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones and it’s never too early to start.

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