To keep good health, everyday precautions to protect your bones are essential. The best ways to keep your bones healthy are:
- Stick to a proper diet
- Do not forget about vitamin D
- Limit alcohol, coffee, and nicotine
- Do regular weightlifting and aerobic exercises
- Limit your salt, sugar intake and avoid fizzy drinks
- Do not overwork (remember about rest, relax) and do not have sex in excess
Let me explain the above statements, and you will learn how to make your bones strong like steel.
What is Needed in The Diet for Healthy Bones
Regular consumption (in moderation) of dairy products is one of the best and simplest ways to protect and make your bones stronger.
However, observe the signals sent to you by your body to avoid the side effects of consuming large amounts of dairy products which contain a lot of lactose. If you notice that you feel not so good after drinking even a small amount of milk, then, in this case, look for other ways to strengthen your bones.
Green leafy vegetables are another super-rich source of minerals which are essential to keep your bones healthy. Moreover, plants are low in calories and full of valuable antioxidants that fighting free radicals which can damage our body cells, causing illness and premature aging.
Here are some suggestions:
- Umeboshi – it supports the absorption of minerals in our body. Increase the absorption capacity of calcium, which is the most important thing to maintain healthy bones.
Also, dried fruit, seeds, grains and nuts are an excellent source of calcium. For example, 30 grams of sesame are about 37 milligrams of calcium, and 30 grams of almonds is about 75 milligrams of this mineral.
How to Get Vitamin D?
Appropriate vitamin D concentration makes for healthy bones and healthy teeth. Also, the right level of this vitamin is a well-functioning circulatory system, a slim figure, and a minimum risk of cancer.
To get the right amount of vitamin D, you should expose yourself to the morning and evening sunlight for about 15 to 20 minutes. However, beware, UV rays in excess can be harmful. To avoid burns, use high-quality creams with a UV filter. Vitamin D you can also obtain from food products and appropriate dietary supplements.
The best sources of vitamin D are the meat of some fish:
- and also fish oil
Moreover: cheese, egg yolk, liver and some fungi are an excellent source of vitamin D.
Women should consume about 1,000 milligrams of calcium and 400 to 800 IU of vitamin D per day. During and after menopause women should take a higher dose of this vitamin. However, beware of overdose and vitamin D poisoning. Please contact your doctor to determine the optimal dose of vitamin D supplementation.
Alcohol, Nicotine, and Coffee Affect Your Bones Health
Every third woman and every tenth man over fifties have osteoporosis. Cigarettes, coffee, and alcohol are conducive to the development of this disease.
- Cigarettes – scientific research has proven that smoking cigarettes contributes to osteoporosis and bone fractures.
- Coffee – flushes out of our important body minerals that are the building blocks of our bones.
- Alcohol – 30th of July 2001, the journal “Alcoholism: Clinical and Experimental Research “reported that alcohol consumed in excess significantly weakens bones. This is because alcohol affects genes that support the health of the bones tissue.
How to Make Bones Strong by Exercise
If your question is: can weight training increase bone density? The answer is YES; weightlifting does increase bone density. Weightlifting combined with aerobic exercises are the perfect way of your bone health care.
Over the years, both women and men are at some risk of reducing bone density. The sooner we start physical exercises, the better. However, it is never late to start practicing your weightlifting workout.
Weightlifting exercises (plus a proper diet and some dietary supplements) can slow down or even reverse the changes which already occurred in the bones.
According to some studies through exercises, even in people with osteoporosis after the age of 80, there is a good chance to improve their bone density.
What About the Salt That You are Eating?
Too much salt in your diet (more than 2,400 milligrams a day) causes excessive calcium excretion. And remember please to use only unrefined salt which is full of healthy minerals that your body need. Never use table salt in your diet.
Are Fizzy Drinks Bad for Your Bones?
The acids and caffeine present in fizzy drinks are incredibly harmful to your bones. They disrupt the absorption of calcium in the body. Decreased bone density make them weak, and this leads to osteoporosis.
Moreover, the absorption of iron in cells is also impaired, fizzy drinks contribute to anemia, and they also damage the body’s immunity.
So if you want to keep your bones healthy, please avoid fizzy drinks!
Is Sugar Bad for Your Bones?
In 1957, Dr. William Coda Martin said: refined sugar is poison. Deprived of its vital powers, vitamins, and minerals, it has a very acid effect on our body. When the body is acidified, we become prone to many different dangerous diseases.
The body needs to be sourced and regained in balance by a large number of minerals, including calcium. When we get rid of calcium, the density of our bones decreases, and this is a simple way to osteoporosis and all the health problems associated with it.
However, let us be smart, not fanatical. When you add a teaspoon of sugar to your tea, it will not ruin your health. The key is quantity, and the quantity always affects the quality…
Remember: however, avoid all commercial drinks based on sugar and artificial sweeteners.
Avoid commercially produced cakes, donuts, and similar products.
If you have good health, occasionally you can eat a small piece of homemade cake, it will not affect your bones negatively. Just remember about quantity and what it means the word “occasionally.”
If, however, your body is acidified and you do not feel lately very well, then instead give up all sweetness and focus on the right diet and restore your health. Use the available knowledge for this purpose.
Soon as you achieve significant improvement and stability of your entire health, then relax and have a piece of your lovely homemade cake but don’t go crazy over it because it will pay back…
Kidney Health and State of Your Bones
According to TCM (Traditional Chinese Medicine), the kidneys are the organs responsible for the health condition of our bones. According to this science, in general, the growth, development, and repair of the skeleton are very much related to the kidneys. The kidneys cause the bone marrow to grow, and the vital energy flows through our bone skeleton.
Most women after menopause experience weakness of the kidneys and bone loss. Chinese research has found that bone mass regarding quantity and density and age increase is related to renal vitality. Also according to this study, people with kidney health problems also have problems with bone density.
Also, TCM saying that the kidneys are responsible for our sexual functions. And for that reason, an excessive amount of sex will affect kidney energy in the long run. So as I already mentioned weak kidneys means weak bones.
Following TCM recommendation to keep your kidney in good health, you should seriously consider a balance between rest and activity, never overwork, never overtrain. Also healthy approach to maintain your sexual activity is needed too.
Most Common Diseases of The Bones
- Rickets – most often found in children who develop a vitamin D3 deficiency. Vitamin D3 is formed in the skin with the participation of sun rays. This vitamin plays a role in the absorption of calcium in the intestines. Calcium is an essential bone component.
- Osteoporosis and osteomalacia – Osteomalacia appears in later age. Like rickets, it is caused by calcium deficiency. Osteoporosis is a disorder that may affect people over 50 years of age. Women are more prone to have osteoporosis because it is caused by hormonal deficiencies which appear during woman menopause.
- Calcification of bones – caused by the deposition of calcium salts in bone tissue. This process may occur in bone tissue with abnormal structure, dying out or dead bone tissue. The most common reason for bone calcification is a lack of vitamin K and issues with its metabolism. Also, this disorder sometimes may be caused by the imbalance of the proportion between the amount of calcium and vitamin D in the body.
- Arthritis – is a joints disease that often affects people of old age. Broken cartilage between bones causes arthritis. Arthritis is manifested by swelling and sharp pain in the joints.
- Bone Infection – the resulting pus, which is the result of infection, can destroy the bones. The cure for this infection is an antibiotic.
- Scoliosis, or lateral curvature of the spine. This condition has a direct relationship to the defect of body posture. Scoliosis causes changes in the musculoskeletal system and internal organs. Scoliosis can occur in any period of child’s growth. At certain times scoliosis occurs particularly frequently, namely between 6 and 24 months of age, 5 and eight years of age, between 11 and 14 years of age. These are periods of accelerated growth.
As you can see your diet and lifestyle has a crucial matter to keep your bones healthy. The health of your bones is of great importance to the health of your entire body, which in turn translates into the quality of your life. Good health means much easier existence. Take care of your bones!
If you think that something is missing in this article, please let me know, and I will gladly supplement it with this knowledge.
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