Bone health is essential to the overall health of your body. Visiting a bone and joint specialist like Dr. Jaymes Granata will help, but there is much you can do to take care of your bones. Bones are living tissues that are constantly being remodeled, which means they are always breaking down and rebuilding. The following are some tips to help you take proper care of your bones:
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Eat Enough Calcium and Vitamin D
Calcium builds up new bone growth. It takes between 20 and 30 years of age for the body to develop peak bone mass. We do not want any deficiencies during these years because we want to build as much healthy living tissue as possible before it’s too late. The recommended amount of calcium per day is around 1,000mg. It is crucial to have plenty of calcium in your body because it helps you build new bone growth. Include calcium-rich foods in your diet. Many foods can help improve bone health, from beans and leafy green vegetables to orange juice and yogurt. Make sure you are getting plenty of calcium through your diet so that your bones will remain strong.
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Exercise
Bone health is also improved through exercise. Weight-bearing exercises help build bone density and muscle mass, and they will help keep your bones as strong as your age. Additionally, balance exercises help to prevent falls and fractures. The strength of your bones will prevent injuries when exercising, especially if you are involved in physical sports like rugby or martial arts.
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Quit Smoking
Smoking is terrible for your overall health, including your bones. It increases the risk of osteoporosis and fracture. Smoke from tobacco contains over 4,000 chemicals, many of which are toxic. Smoking also decreases the absorption of calcium from food. If you smoke, it is best to quit for the sake of your bones and your overall health.
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Limit Alcohol Intake
Too much alcohol can harm bone health. It interferes with the absorption of calcium and can also damage bone cells. Alcohol also increases the risk of falling and fractures. It is best to stick to moderate drinking to protect your bones.
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Monitor Medications
Some medications hurt bone health. If you are taking any medication, be sure to ask your doctor if it is safe for you to take it. Consult your doctor before starting or stopping any medication.
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Get Plenty of Sleep
Lack of sleep can negatively impact bone density. Your body needs time to rest for it to rebuild itself. If you are not getting enough sleep, the effects on your bones can be pretty significant. You should aim for between 6-8 hours of sleep each night so that you can build healthy bone growth.
Bones are living tissues that are constantly being remodeled, so it is vital to include calcium-rich foods in your diet, exercise regularly, and get plenty of sleep. Additionally, quit smoking and limit your alcohol intake. Be sure to monitor your medications and drink plenty of water each day. By following these tips, you can help keep your bones healthy and strong for years to come.
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