Maintaining healthy and strong bones requires good nutrition and following a healthy lifestyle. The bones provide support for the whole body structure. But if one does not take care of it, bone density may gradually lessen as early as the age of 25. this will further lead to weaker and thinner bones that may be prone to fracture and increasing the risk of developing osteoporosis. In order to prevent this, here are some bone building tips that might help out.
Eat more calcium-rich foods.
No other mineral is as closely linked to bones than calcium. When the body does not get its required calcium needs, it starts getting calcium from the bones. If this goes on for an extended period of time, the bones will gradually suffer from low density, making them more porous and fragile.
The body needs around 1,000 to 1,200 mg of calcium daily. Good sources of calcium include dairy products like milk and yogurt, dark green leafy vegetables and nuts. But in order to absorb calcium, that body also needs vitamin D. Make sure that you get from 400 to 800 IU of vitamin D daily.
Avoid consuming too much salt.
Consuming too much salt can be bad for your bones. Too much sodium in the body can cause accelerated loss of calcium in the body. This can lead to weaker and more fragile bones. Make sure that you don’t consume more than 2,300 mg of salt daily. Be aware that daily salt intake does not just come from what you get out of that salt shaker. Many foods use sodium as a flavoring and as a preservative. That may further add into your sodium intake if you are not careful.
Do exercises regularly.
You may not be aware of it, but regular exercise can also help make your bones become strong. About 30 minutes of regular daily exercise can help build bones, especially during the younger years. Not only that, aerobic exercise can also help older people by making them more flexible and gain better balance. This results in fewer falls that can cause bone breakage.