How to Make Bones More Strong and Healthy

Bone is the skeleton of our body. We urgently need bone function as motion and protect the body. If the bones continue to be nourished and kept healthy, then the balance of the body will be maintained, and healthy bones can give us a better and energetic posture.

As we get older, bones tend to be vulnerable. Even when the fall is likely a small bone will break, which can lead to pain and loss of self-confidence.

Calcium helps to form and maintain strong bone health. Low levels of calcium can result in low bone density and easily porous. Appropriate levels of calcium and sufficient can help prevent osteoporosis and bone problems.

Exposure to morning sunlight on the arms, hands and face for 10 to 15 minutes each day will help our body naturally produce enough of the vitamin D needed to strengthen and nourish the bones. In addition, we can also consume foods rich in vitamin D, such as milk, cereal, orange juice, sardines, shrimp, egg yolk and tuna.

Vitamin D is also needed to absorb calcium.

According to a 2004 study published by the American Journal of Clinical Nutrition, vitamin D deficiency can cause osteomalacia bone disease, brittle bones, and can aggravate osteoporotic adult conditions, and lead to rickets in children.

In addition, a study in 2014 published by Best Practice & Research Clinical Endocrinology & Metabolism states that vitamin D deficiency, can make bone strength lost, which can cause osteoporosis and fractures.

Salt is known to cause excessive calcium excretion in the body through the kidneys, which in turn can make our bones become brittle.

A 2013 study published by the Endocrine Society states that a high salt intake in the body may increase a woman’s risk of fractures after menopause. In a 2008 study published in the Journal of Bone and Mineral Research, it was concluded that salt can cause significant changes in the balance of bone calcium, especially when accompanied by poor calcium intake.

The American Heart Association’s organization recommends limiting daily salt intake to no less and no more than 1,500 mg. In addition, avoid processed foods that contain high salt.

Smoking can cause a variety of health problems, including one of which is a bone problem. Smoking can prevent the body from absorbing calcium efficiently, thereby reducing bone density.

The US National Institutes of Health shows that smokers with low bone density can have a higher risk of fracture compared with people who do not smoke. This risk will continue to increase along with the duration of smoking activities.

Furthermore, in smokers women will tend to experience menopause at a young age, and cause porous bone to increase.

A 2013 study published in the Journal of the American Association of Orthopedic Surgeons states that smoking is associated with long healing times and has a risk of complications in broken bones. Another study published by Bone & Joint Research in 2013 concluded that smoking can have a negative effect on bone healing.

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