Lifestyle Tips For Keeping Your Bones Healthy

In this post, I will be sharing a complete guide on how you can make your bones strong, healthy and get rid of calcium deficiency by eating highly calcium-rich foods and incorporating some daily routines in your life.

The quality of our health depends on the strength of our bones. And the bone's health depends on the intakes of a variety of nutrients like calcium, magnesium, Vitamin D, and  Vitamin K.

How Calcium Intake Is Important For Our Bones ?

Calcium is one of the most important minerals and if our body is not getting enough amount of it on a daily basis, our bones tend to get weaker and lose its elasticity and density.

Osteoporosis (bone-thinning disease) is becoming very common especially among women. More children are having calcium deficiency even at an early age.


The main reason is our body is not getting the required amount of calcium and other minerals that it needs to function properly. Our bones, heart, and body muscles need a continuous supply of calcium.

What Happens If Your Body Is Not Getting Enough Calcium?

These are the early signs of calcium deficiency

Muscle pain

Joints pain

Tooth decay

Fatigue

Having problem in walking

Loss of appetite

Tooth discoloration


Advance signs may include bone pain,  breakages, bone fraction, increase in heartbeat, and cardiovascular diseases.

Calcium-Rich Foods To Eat For Healthy Bones

The most effective natural way to avoid bone weakness issues is to eat a calcium-rich diet. Luckily, nature has blessed us with super nutrients rich foods, all we need is to include them in our diet.

Dairy Foods For Calcium

Dairy products have the highest amount of calcium.

Milk

Cottage cheese

Yogurt

Eggs

Leafy Greens Vegetables

Green veggies are rich sources of calcium and help against osteoporosis.

Kale 

Broccoli

Collard

Turnip greens

Spinach

Mustard green

Cabbage

Okra

Bell peppers

 Calcium From Fish

Salmon

Sardines

Almonds 

Almonds are super rich in calcium. So adding almonds in your breakfast is a tastier way to get stronger bones.

Dried Figs

Yummy figs are packed full of minerals like calcium and magnesium. They also have a good amount of fiber. So, enjoy these sweet figs and get lots of health benefits.


Other Foods

Chocolate, Tofu, Oats, Herbal Teas

Lifestyle Tips For Healthy Bones 

Get Exposure To Sunlight 

The soaking sun is a fun and natural way to allow your body to get vitamin D, which makes our bones strong.

Why rely too much on vitamin D supplements, when you can get it free of cost and in a more natural way without any side effects.

So, get out,  bask in the beauty of sunshine and get your daily dose of vitamin D.

Daily Exercise

People who are physically active have fewer chances of bones breakdown.

Make it your priority to do exercise daily. Exercise gives stimulus to our bones.

It increases our bone density, makes them strong and more flexible.

A sedentary lifestyle makes our bones weak and more prone to osteoporosis and bone breakage. 

The more you move, the better and stronger you feel. Doing exercise daily also has a very good impact on your overall health. 

Yoga

Yoga is another good way to prevent osteoporosis. It builds your bones and makes them more stable and flexible.

It also makes you mentally relaxed and focused by connecting you to your body. Yoga lowers the level of cortisol which is a stress hormone that breaks down your bones 

So, having some calm relaxed yoga moments daily can have a great impact on your optimal health including bones.

Reduce Your Intake of Alcohol, Caffeine

Cutting down on caffeine and alcohol can be another way to protect your bones. 

Because the copious amount of caffeine affects your body's ability to absorb calcium. So, try to be moderate in your intake of these beverages.

Maintain Your Body Weight

Your bodyweight also has an impact on the bones structure  If you are overweight, it increases the chances of bone fracture due to the stress of weight.

Likewise, if you are underweight, it can reduce your bone density. It also triggers bone loss. 

So, maintaining a balanced weight is vital for your health  

Get Daily Dose Of Vitamin D

Vitamin D deficiency is on the rise. Our body needs a considerable amount of the vitamin. Its deficiency causes Rickets ( A bone disease) among children.

Vitamin D is necessary for calcium absorption by our body. You can get a sufficient amount of vitamin D from soaking sun and eating foods that are rich in vitamin d.

 Eat Magnesium Rich Foods

Magnesium is another vital mineral. Tofu is highly rich food in magnesium which increases your bone metabolism.