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Natural Ways To Keep Bones Healthy

Did you know that there is one fragility fracture in the UK every minute?

That is 1,400 a day, over 500,000 every year. There are many reasons why bones become fragile. Yet, there are also natural ways to keep bones healthy. Read on to find out what affects your bones and how you can protect them and keep them strong.

What affects bone health? 

Weak, fragile bones can be caused by anything that makes your body destroy too much bone or keeps your body from making enough bone.

  • Ageing 

As you age, your body may reabsorb calcium and phosphate from your bones instead of keeping these minerals in your bones. This makes your bones weaker. When this process reaches a particular stage, it is called osteoporosis.

Women over the age of 50 and men over the age of 70 have a higher risk for osteoporosis than younger women and men.

  • Lifestyle 

Certain habits, such as drinking alcohol or smoking, can weaken your bones or damage them. 

Excessive weight and lack of exercise are linked to less bone mass and weaker bones. 

Your diet matters too. If you do not take enough high-calcium foods, your body may not make enough new bone.

  • Medical disorders 

Some long-term medical conditions can confine you to a bed or chair. This keeps the muscles and bones in your hips and spine from being used or bearing any weight. As a consequence, you can suffer bone loss and fractures. 

Some other conditions, such as rheumatoid arthritis, chronic kidney disease, or diabetes, can also lead to bone loss.

How can you keep your bones healthy? 

Building healthy bones is extremely important. You incorporate minerals into your bones until 30, when you achieve peak bone mass. 

If you don’t build enough bone mass during this time or suffer bone loss later in life, you have an increased risk of developing fragile bones that break easily.

Yet, there are many natural ways to keep bones healthy as you age. 

  • Diet

Calcium is the most essential mineral for bone health, and it’s the main mineral found in your bones. Old bone cells are constantly broken down and replaced by new ones, so you need to consume calcium daily to protect bone structure and strength.

Good sources of calcium include dairy foods, green leafy vegetables, soya beans, nuts, and fish eaten with bones, such as sardines. 

Vitamin D plays several roles in bone health, including helping your body absorb calcium. People with low vitamin D levels tend to have lower bone density and are more at risk for bone loss. 

Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. In addition, mushrooms, eggs and fortified foods, such as milk and cereals, contain plenty of vitamin D. 

  • Exercise

One of the best types of activity for bone health is a weight-bearing or high-impact workout, which promotes the formation of new bone. In children, this type of exercise increases the amount of bone created during the years of peak bone growth. In older adults, it can be highly beneficial for preventing bone loss. 

Some of the best workouts, which are safe even if you have osteoporosis, include tai chi, yoga, hiking, brisk walking, or even dancing.  

Should you take supplements? 

Bone is constantly in the process of being broken down and reformed. This requires an adequate supply of certain nutrients. 

As a result, you might consider certain dietary supplements to protect your bones and prevent osteoporosis in addition to an overall healthy diet. 

The most essential elements for healthy bones are calcium, vitamin D, magnesium and zinc. 

Another supplement to consider is collagen. It is the main protein found in bones. It contains glycine, proline, and lysine amino acids, which help build bone, muscle, ligaments, and other tissues.

Goodwill Pharma offers an optimal solution in the form of Cartinorm®+ BIOcollagen (10 g / 20 sachets). Its unique combination of ingredients helps your body use collagen in the best way. 

Takeaway

Have you ever broken a bone? If you haven’t, you might consider yourself lucky. Yet, it often has nothing to do with luck. Instead, there are things you can do to keep your bones break-free. 

Don’t take your bone health for granted. Do enough exercise, eat a balanced diet with the addition of quality supplements when necessary, and you should be able to rely on your bones for a long time. 

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Sources: 

https://m.ufhealth.org/what-causes-bone-loss

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

https://www.healthline.com/nutrition/build-healthy-bones

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