Build Beautiful Bones for Better Health
There’s many phrases that refer to the effect of old age on bones, such as “creaking bones,” or “oh, my aching bones.” These common phrases make it seem as if it is simply expected to deal with brittle old bones as you age, but this may not be the case. The foods you eat and the habits you set in place when you are younger may be the key to preventing bone problems, such as osteoporosis, when you are older. Take some bone anti-aging action now by following these tips so you can stand tall as you grow older.
Eat bone-building foods. The foods you eat can have a positive effect on your bones. Foods that contain calcium do the most good for your bones, although to get the calcium you need, you don’t have to only rely on milk. Other foods that are good for bone health include yogurt, cheese, almonds, green vegetables, and calcium fortified foods. Taking a calcium supplement may help, but it shouldn’t be your only calcium source. Plus, some calcium supplements have been linked to kidney stones and risk of heart attack.
Build bone by building muscle. All of the things you do to stay fit and healthy, such as lifting weights, running or doing any type of physical activity, are also beneficial to your bones. Movement that works your muscles causes bones to up the amount of minerals they are producing, increasing bone density and strengthening your bones. After age 30, when bone density starts to lessen, you can use this storehouse of strong bone to prevent problems that are typically associated with bone loss. Since your bones will have more material available to lose, the effects won’t be quite as severe as someone with weaker bones.
Reduce belly fat for better bones and better health. While a little extra weight may actually be good for bones due to the amount of minerals bones produce to support the weight, belly fat is an entirely different story. This type of fat has hormones in it that can cause inflammation and lead to reduced bone density and osteoporosis, especially in women.
Boost your bones with vitamin D and calcium. These two nutrients are the best building blocks for bones. Calcium lends support to the structure of your bones and teeth, and vitamin D works with calcium to help it become absorbed. Vitamin D also promotes bone growth.
Bone problems can be frustrating for older adults, leading to fractures in hard-to-heal areas such as the hips and pelvis, or loss of bone density. Taking action now to ensure your bones are healthy and strong can prevent costly or debilitating problems later in life.