9 Ways to Build Healthy Bones and Keep Them Strong

Bones are super important due to it is our support system of the body, so it should be strong and healthy. Though weak bones may seem like an old person problem, there’s are plenty of things we can do early in life (like, say, in our teens and 20s) to make sure bones stay healthy later on down the line.

Here are nine tips to make healthy bone for a healthier future.

1.  Know your family history.
As we know, family history is a key indicator of any medical condition, in bone health also. Those with a parent or sibling who has or had osteoporosis are more likely to develop it.

2. Boost calcium consumption.
When most people think bones, they think calcium. This mineral is essential for the proper development of teeth and bones.

Good sources of vitamin D include:

• Eggs
• Fatty fish like salmon, mackerel, and tuna
• Cod liver oil
• Fortified dairy products
• Fortified cereals
• Beefliver
• Fortified orange juice

 

3. Don’t forget the vitamin D!
Vitamin D is also important for strong bones, and a good source is, believe it or not, the sun. Calcium, and vitamin D work together to help the body absorb the bone-boosting calcium. Boost vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs (in the yolks), and tuna, or opt for a vitamin D supplement.

4. Lack of sleep
If working into the night, binge-watching or attending late night parties and sleeping for four hours sounds familiar to you, beware that less sleep might be the reason for joint aches. When an individual sleeps their inflammation levels go down, giving the body an opportunity to heal. Eight hours of uninterrupted sleep at one go is important to keep your joints and muscles healthy.

5. Hitting the gym for weight reduction
At times, the urge to shed kilos faster make youngsters overexercise. Muscle soreness for 24 hours is usual after a hard workout, but it should never leave you in pain or make it worse for days. Working the knee through pain can increase your odds of injuring the joint, which can cause arthritis in the long run.

6. Pump up the potassium.
Potassium isn’t necessarily known for aiding bone health: It’s a mineral that helps nerves and muscles communicate and also helps cells remove waste. But it turns out potassium may neutralize acids that remove calcium from the body.

7. Make exercise a priority.
Seriously. Regular exercise is key to keep a number of health issues at bay, and bone health is no exception. In fact, living a sedentary lifestyle is considered a risk factor for osteoporosis . One study comparing bone density in college women with various body weights and activity levels found that athletes with low body weight had the highest bone density of any group in the study, showing exercise (and low bodyweight) can have a positive effect on bone density .

8. Consume less caffeine.
Caffeine does have some health benefits, but unfortunately those benefits aren’t for our bones. Too much of it can interfere with the body’s ability to absorb calcium. One study showed that drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn’t consume enough calcium

9. Quit smoking.
Here’s yet another reason to lose the cancer sticks: Multiple studies have shown smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass .