Did you know that about 75 million people in Europe, USA, and Japan are affected by Osteoporosis? The latter is a disease that affects your bones and makes them weaker, fragile and more likely to break! In fact, according to the International Osteoporosis Foundation, more than 8.9 million fractures occur annually! Scary, right!
However, the good news is that this serious health condition can be avoided as luckily many nutrition and lifestyle habits can actually help you in building strong and healthy bones that are less likely to become fragile and break even when you are growing old and grey!
#10 – Include Enough Calcium In Your Daily Nutrition
The first step towards keeping osteoporosis at bay is by consuming enough calcium. This latter nutrient is very important for the health and the strength of the bones.
In fact, our bones contain 99.5% of the total calcium in our body, therefore, adding it to everyday diet is a smart idea!
However, it’s good to note that the amount recommended for this nutrient varies depending on gender and age, reported the National Osteoporosis Foundation (NOF).
– Women: who are 50 years old and younger are required to take 1.000 mg a day while women who are 51 and older need to take up to 1,200 mg on a daily basis. – Men: Who are 70 and younger need to take 1.000 mg daily while those who are 71 and older should take 1,200 mg a day. Good sources of calcium: Almonds, milk, spinach, orange juice, sardines, canned salmon, cheese, and soybeans.
– Women: who are 50 years old and younger are required to take 1.000 mg a day while women who are 51 and older need to take up to 1,200 mg on a daily basis.
– Men: Who are 70 and younger need to take 1.000 mg daily while those who are 71 and older should take 1,200 mg a day.
Good sources of calcium: Almonds, milk, spinach, orange juice, sardines, canned salmon, cheese, and soybeans.
#9 – Vitamin D
Vitamin D or as it is known ‘’ the sunshine vitamin’’ is extremely important for the health of your bones.
It is one of the most micronutrients in our bodies that is responsible for the proper function of several important processes in the body, including the brain function.
The sunshine vitamin is also responsible for the health of your teeth and bones as it’s the nutrient that helps calcium to be absorbed effectively!
Keep in mind that even if your body receives enough amounts of calcium, you will still be in the risk of developing osteoporosis and osteomalacia and that’s because your body not only needs calcium but also vitamin D!
The daily intakes of this essential vitamin vary depending on several factors, say, age, pregnancy, and breastfeeding periods.
– Men and women: Both men and women whose ages are from 1 to 70 are required to take 15mcg per day and this includes pregnancy and breastfeeding periods.
– Older people: They should consume 20 mcg per day.
Good sources of Vitamin D: dairy products, beef liver, cheese, fatty fish including Tuna and salmon, and finally eggs!
#8 – Maintain a healthy and normal weight
If you think that following a strict diet is the perfect way to become a healthier person, then, you might change your mind soon!
In fact, losing weight especially during the postmenopausal period is definitely not a wise idea as it can put you at risk of low bone mass and increased bone loss.
However, obesity is, on the other hand, can increase your risks of getting bone fractures and breaks.
The best thing to recommend here is maintaining your healthy and normal body weight. This means that you should adopt a healthy and balanced lifestyle while regularly staying active and exercising.
#7 – Exercise Your Bones
It is a fact that our bones tend to lose gradually their bone mass after the age of 30. Hence, it is very important to keep them healthy as long as possible!
This can only happen with a good nutrition and physical activity. Yes, you read it right! Your bones also need physical exercise as much as your muscles.
The best exercises that can help you keep your bones healthy and in shape are the weight-bearing types such as jogging, brisk walking, weight training, and even dancing.
#6 – Quit Smoking
We all know how much harm smoking can cause to our bodies. Some studies have even found that nicotine can have a very negative impact on the bone density. That’s definitely not everything as smoking is found to delay skeletal healing after a fracture or a break by 60%.
So, if you are a smoker who is looking for a strong motivation to give up smoking, then, healthy and strong bones might be the one!
It is not advisable for smokers to stop smoking immediately, rather, they are recommended to reduce their daily nicotine intake until they are able to quit.
#5 – Limit Your Caffeine Intake
If you are one of those addicted people that cannot imagine their mornings without a cup of coffee, then, you might need to know that too much caffeine can be bad for your bones. Several studies expose that the excessive consumption of caffeine can actually affect calcium absorption leading to a lower bone mass and fractures.
From a doctors point of view, less than 4 glasses of coffee is a safe amount of caffeine for adults to consume but more than this might cause many issues and complications at the level of your bones.
#4 – Consume Foods Rich Of Omega-3
Consuming foods rich in omega-3 fatty acids along with regular physical exercises is one of the best ways to boost the production of bone-forming cells, known as osteoblasts. Plus, this magical combination can help in reducing pain from osteoporosis and rheumatoid arthritis.
Adults that are 18 and older need 1.6 g (male) and 1.1 g (female) on a daily basis. Good sources of Omega-3: seafood, chia seeds, walnuts, and more!
#3 – Consider Taking A Collagen Supplement
What you might totally ignore is that 90% of your bone mass is collagen. However, as you grow older, the collagen level tends to decrease very remarkably, which eventually lead to potential fractures.
Some foods that can provide you with natural collagen are fish, bone broth, and bell peppers. However, you can consider taking supplements but before make sure you consult your doctor.
Good sources of collagen: bell peppers, eggs, pumpkin seeds, citrus fruits, gelatin, and more!
#2 – Include Enough Protein In Your Diet
According to several studies, protein is related to a higher index of bone density. In fact, this important nutrient works with calcium to make the bones stronger and healthier.
too much of a good thing is still a bad thing! Hence, it is extremely important to consult your doctor before you go on a high-protein diet. Generally, the recommended intake of protein is 0.8 grams per kilogram of body weight.
Good sources of protein: milk, eggs, beans, white-meat poultry, and seafood.
#1 – Reducer Your Salt Intake
Excessive sodium intake can put the health of your bones at great risk, report many Japanese scientists. Too much salt causes the loss of calcium and eventually result in weak and fragile bones. Hence, to avoid such consequences, make sure to control your sodium daily intake.
The daily intake of salt should not exceed 2,300 mg while the ideal limit for most adults should be again no more than 1,500 mg a day.
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