Tips for Healthy Living Strong Bones

Bone disorders are one of the complaints that often interfere with activity, especially in old age. To prevent that from happening, there are various tips on healthy bones that you can do. The possibility of women experiencing bone loss or osteoporosis is greater than men. However, there are various ways that are considered to reduce the risk of osteoporosis, including adopting a diet containing appropriate nutrition, followed by regular and proper exercise.

Two key nutrients for strong bones

Although at first glance it appears as a hard and permanent organ, but actually bone is a living tissue that is equipped with blood vessels, nerves and marrow. As living tissue, bones will improve their condition regularly. Disruption of the process of repair and growth of bones, even the smallest, will increase the risk of fractures when undergoing daily activities. There are two key nutrients that are very important for strong bones, these two nutrients are:

• Calcium

Bone is the main storage place for calcium in the body. The function of calcium is to support the structure of bones and teeth. As you get older, your body needs more calcium to keep your bones dense and strong.

• Vitamin D

Vitamin D has a maximum role in calcium absorption and supports bone growth. In fact, several studies have proven that vitamin D can help prevent osteoporosis.

You also need to know that calcium intake for adults up to 50 years is normally 1,000 milligrams per day, while vitamin D is needed around 200 IU. However, after reaching the age of 50 years, the intake must be increased to 1,200 mg of calcium and 400-600 IU of vitamin D per day. By fulfilling the adequacy of these two nutrients, your bones will be strong so that they can prevent osteoporosis from breaking up bones.

Types of foods recommended

There are some calcium-rich foods as part of healthy living tips for strong bones, including milk, cheese, nuts, tofu, and green vegetables. In addition, consumption is also other foods that have gone through fortification, such as bread from fortified flour and others. Foods high in vitamin D include eggs, fortified cereals, and several types of fish (for example salmon, sardines and mackerel). Apart from food, vitamin D can also be formed in the body with the help of sunlight.

Strong Bone Supporting Sports

Bone formation generally continues until the age of 20. After the age of 35 years, along with the aging process, bone mass will decrease. However, with regular physical activity, bone loss can be slowed. This requires physical activity or sports that focus on strengthening muscles and exercising with weights. In sports with weights, feet are required to support body weight, so the bones work harder, and make them stronger. Some suggested sports are walking, running, or dancing. Muscle strengthening exercise is also needed to stimulate the tendons and bones to become stronger. But if you have a high risk factor for fractures, then you should avoid strenuous activities that involve jumping, running, bending, and rotating hips. For example golf, tennis, bowling, sit-ups, and extreme yoga movements. Apply some healthy living tips on strong bones above to avoid bone loss and various other diseases. If necessary, consult a doctor to get a more complete explanation.