Bones are responsible for support in the body, and it is therefore by no surprise that you need to be concerned with their general health status. It is unfortunate however that some at some stage in their lifetime had to develop weak bones and osteoporosis. Here are some home remedies to boost your bone fitness.
1. Boost Calcium Consumption
Calcium is very essential when it comes to bone health. To ensure your bone health is boosted, pair calcium rich foods with those foods high in vitamin D. the following are some of the best foods rich in calcium, and they include milk, spinach, yogurt, cheese and collard greens.
2. Don’t Forget the Vitamin D
Calcium and vitamin D always go hand in hand. You can boost your vitamin D in the body by eating fortified foods like orange juice, cereal, sardine, tuna, and eggs, or go for calcium supplements. Vitamin D is also manufactured in the body when it is exposed to the sun. Ensure you are exposed to the sun for 10 to 15 minutes a week.
3. Know Your Family History
Like many other medical conditions, family history is a big indicator of bone health. Osteoporosis tends to run down on genetics basis. So, ensure to ask your family history about bone health so as to know how to live your life.
4. Boost Bone Density with Vitamin K
Typically, Vitamin K is known for helping out with blood clotting, but it can as well help the body manufacture proteins for healthy bones. Though the exact mechanism as to how Vitamin k helps the body to manufacture proteins is unclear, some studies have shown that vitamin k is responsible for bone health.
5. Don’t Be An Astronaut
Sounding like a dream career for many, being an astronaut has been shown to be associated with bone loss. Recent studies have indicated that astronauts can lose up to 1% of the bone mass in a month while in a mission of exploration. For those who are aspiring to visit the moon soon, studies indicate taking more vitamin k can help rebuild the lost bone mass more than vitamin D or calcium.
6. Pump Up The Potassium
Potassium is normally associated with helping nerves and muscles to communicate as well as helping cells to remove wastes, it has been shown by some studies to help neutralize acids that are known to eliminate calcium from the body.
Some studies on pre and post-menopausal women have indicated that potassium has an 8% impact on bone density on those who consume it than those in deficiency to it. Foods such as sweet potatoes, yogurt, bananas and white potatoes are a good source of potassium.
7. Make Exercise a Priority
Regular exercising is associated with a number of health benefits, and bone health is not exceptional. In fact, the risk of developing osteoporosis increases with a sedentary lifestyle.
In a study featuring college students with various bone densities, it found out that student-athletes with low body weight had been consistent with having high bone density compared to other students who took part in the study.
This is an indication that exercises have a bigger impact on the density of bones. The following are the best exercises that can increase your bones’ density:
Weight-bearing exercises like jumping rope, skiing, walking, running and stair climbing will all keep your bones strong. Alternatively, you can engage yourself in resistance training. This is a great workout to not only increase your bone density but also for improving your general health; keeping you from other diseases.
8. Consume Less Caffeine
Caffeine has been shown to provide lots of benefits, but it is unfortunate that those benefits are not associated with our bones. Too much caffeine in our bodies is associated with causing interference with the body’s ability to absorb calcium.
In a study determining the effects of calcium in the body, it was revealed that taking two cups of coffee per day resulted in a bone loss in those who people. In another study, it was revealed that taking more than 18 ounces of coffee per day accelerated bone lose by a way of interacting with vitamin D negatively.
So, while enjoying java keep in mind that you need to consume it in moderation. Also, consume lots of calcium wherever you decide to take coffee.
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9. Take Moderate Alcohol
Like caffeine, too much alcohol is associated with bone loss. Though you need not quit it entirely, you ought to ensure that you have taken it in moderate quantities. For women, it is recommended one drink per day and two drinks per day for men. This is the quantity backed not to interfere with a bone loss by recent studies.
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10. Quit smoking
The cigarette is another dangerous substance associated with massive bone loss. Various studies indicate that smoking cigarette can prevent the absorption of calcium by the body.