Our skeletal system, which comprises mostly of our bones, is the framework that supports the body’s system. All the organs in the body are important to keep us alive. Imagine if we had no bones? That would not be a sight to behold or a concept to even think of. The healthy bones literally support the structure of all the body’s system. They provide the framework for which the muscles can lean on to and they provide the shape of our bodies forming us into upright human beings.
The body continues to build bones at about age 30 when the person reaches the peak bone mass. However, this varies from person to person. Tiny parts of the bones sometimes break down at the molecular level and are also replenished in small amounts using the nutrients we take in. Before the peak stage, bones are easily created faster but it naturally declines production and shifts to more bone loss after peak level. Some people have a lot of calcium or nutrients in their “bone deposit” due to genetics, diet, and good bone buildup. Some, on the other hand, are not that lucky. Those unlucky ones tend to be the ones prone to osteoporosis, brittle bones, weakness, and fractures.
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Like most parts of the body, mortality causes the body and bones to weaken. Thus, it is extremely important to keep the bones strong and healthy. Weak bones are often the problem of an old person. The older one gets, the higher the chances of bone damage and osteoporosis. But there is no need to fret since bone health issues still have hope. Luckily, there are actions and habits that you can do to make your bones healthier later down the line. And if you are older, these habits will help you decrease the chances of bone-related issues.
Effective tips to get strong and healthy Bones
1 – More Calcium Intake
People often associate calcium with milk. Modern science has now investigated the probability that milk does not guarantee the calcium it brags about due to the absorbability of the calcium present in milk. However, there are several food sources that can give you calcium as well as nutrients that can help you have more calcium. Spinach, moringa, and collard greens are some of the food sources of calcium.
2 – Be Familiar with Your Family History
You might think that this tip can go overboard into being a hypochondriac. But there is nothing wrong with checking the likelihood of an illness due to genetic factors. This can even make you be more cautious of your health. Several medical conditions may be attributed to genetics. Those with a parent or ancestor and even sibling who have or had osteoporosis are more prone to develop the condition. You don’t have to be too upfront by asking them in an embarrassing way. Observing the evidence already present in your family can give you an indication of how healthy you can be. Aside from that, your family may also be sharing some habits and the same foods that may be causing similarities aside from the genetic aspect. Be mindful of the habits of those who have osteoporosis and build habits that counter that.
3 – Walk on Sunshine
Advice has it that the sunshine can be bad for your skin. Well, naturally if you walk during the midday heat for an hour without sunscreen and in a tropical country, say hello to skin rashes associated with sunburn. But if you are walking under the friendly sunshine of an early morning sunrise, this will help you get the much-needed vitamin D for your bones. 10 to 15 minutes under the sunrise is enough for that much-needed exposure. Vitamin D is necessary for your body to absorb calcium. Aside from the sunshine, you can also eat shrimp, orange juice, sardines, egg yolk, and tuna. So go on and get out in the sun and perhaps bring the older folks out. You are certainly doing them a favor by spending time with them and helping them keep their bones stronger.
4 – Skip Coffee Sometimes
You’ve got to love coffee! Perhaps coffee is the most loved and most patronized beverage of all aside from wine. It has its benefits, undeniably. But when it comes to gets healthy bones, that doesn’t go well with your bones. Too much coffee can, in fact, interfere with the calcium absorption in the body. A study showed that drinking more than two cups of coffee a day can accelerate bone loss. Another study conducted among elderly women also showed that more than 18 ounces of coffee a day can accelerate bone loss by interacting with vitamin D in a not so pleasant way. So enjoy that cappuccino and that cold blend! Enjoy the morning coffee if you may, but don’t go overboard. There’s a good reason why moderation is advised in all things.
5 – Regular Exercise is Important
Telling you that exercise is something that you need to benefit your bone health might sound like a repetitive infomercial. But seriously, it is among the things you can regularly do that won’t even cost you a thing if you just be creative about it. Stretch at home or jog for a bit. Exercise is the key to a lot of several health issues and studies have found that athletes usually have more bone density compared to non-athletes. A sedentary lifestyle is also a health risk for osteoporosis. So if you just came home or if you just work up and had an extra hour free, don’t turn on that TV for that romantic flick. Well, you may, no one’s stopping you. But try to do that while you stretch or do a bit of exercise. No one will tell you to exercise like you are an athlete of some sort. Great things always start small so it won’t hurt to start jogging for 15 minutes until you slowly progress to an hour.
6 – Tongkat Ali
Tongkat Ali, otherwise called Eurycoma longifolia or Longjack, can help fight osteoporosis primarily because of its ability to increase testosterone levels among men and women. Testosterone affect bones by remodelling the bones through osteoblasts and osteoclasts and by affecting them through aromatization. When the sex hormone testosterone declines as a person ages, the remodelling is affected, causing weak bones. Having your testosterone levels in check is in effect a way to maintain strong and healthy bones. Taking Tongkat Ali supplements can be a great way to help you improve your bone mass and gets you healthy bones.
7 – Blame it on the Alcohol
You don’t really have to quit drinking entirely. Although that would be good, alcohol can sometimes be a good thing. Aside from always using red wine’s benefits to allow you to drink, well, bluntly said, a drink once in a while can be a good thing. It is a way to spend time with friends, to help you eat that steak with a decadent finish, to give you more laughter, and to generally help you unwind. But these good reasons are not that good enough for you to become an alcoholic because heavy alcohol consumption can take a toll on your healthy bones because it interferes with the absorption of bone nutrients. So if you drink a bottle of red wine a night, you might want to slow it down and maybe lower it down to a glass, if you can. It will be helpful for your bones and certainly for the rest of your body. Nevertheless, cheers!
8 – Again, Stop Smoking.
This is perhaps something you’ve heard and another one which you keep reminding a family member. Or perhaps someone keeps reminding you this. Sorry to be so predictable but smoking prevents your body from absorbing calcium which is not good in order to maintain healthy bones. In fact, it decreases bone mass, not to mention the health risk it brings, which I am sure you need no reminder of. So put down that cigarette. And with all the aforementioned tips, be on your way to having strong and healthy bones.
