Bones are living tissues that are
constantly changing; some cells add calcium to bones, while other cells remove
the mineral from bones. An adult human has 206 bones, while babies are born
with 300 bones; throughout childhood, some bones fuse together as the body
grows. Healthy and strong bones are vital for good health. People can take care
of their skeletal systems by eating a diet rich in protein, vitamins, and
minerals. Regular exercise is also crucial for strong bones. When you stress
your bones through physical activity, the cells increase the rate of calcium
addition, causing the bones to grow denser.
Don't Smoke: Smoking reduces the blood supply to bones and the
absorption of calcium; the nicotine in cigarettes causes certain cells to make
less bone; and smoking affects the breakdown of estrogen, which is important
for strong bones in both women and men.
Skip the Vibration Therapy for Now: Whole-body vibration therapy in
which a machine rapidly vibrates the body to induce bone stress gained a lot of
attention as a possible method to improve bone health.
Eating Calcium-Rich Diet: Calcium is a vital mineral that provides
structural strength to bones and teeth. It also helps with various bodily
functions, such as blood clotting and muscle contracting.
Drink in Moderation: Research has shown that drinking alcohol can
be good for your cardiovascular system, but only if taken in moderation—same as
to bone health. Men & women who drink alcohol appear to have higher bone
mineral densities than people who abstain.
Cut Back on the Salt: The issue with salt is that it increases the
excretion of calcium in urine, which can lead to bone loss if not offset with
an adequate intake of dietary calcium. Salt-heavy diets can lead to high blood
pressure, autoimmune diseases, and bone loss.
Get Some Vitamin D: Vitamin D is crucial for healthy bones, partly
because it allows the body to absorb calcium, which would otherwise pass out of
the body as waste. The best way to get vitamin D is the sun: Your skin starts
producing vitamin D when it’s exposed to Ultra Violet B rays.
Stock Up on Dried Plums: Research suggests eating dried plums can
help maintain healthy bones.
Exercise: Regular exercise is crucial to a healthy life, for strong
bones, experts recommend weight-bearing exercises and muscle-strengthening
exercises.
Check Your Prescription Medications: If you’re seeing multiple
specialists to cover your healthcare needs, make sure to always be upfront
about the medications you’re taking because numerous drugs can result in bone
loss.
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