Ways to Build Healthy Bones :
Strong and healthy bones are the support system of the body. Bones are continuously being broken down and rebuilt in tiny amounts. Nourishing and maintaining healthy bones best begins with the understanding that your bones are active organs that are filled with a number of different tissues. Nourishing and maintaining healthy bones best begins with the understanding that your bones are active organs that are filled with a number of different tissues.
* Know your family history :
As with many medical conditions, family history is a key indicator of bone health. Those with a parent or sibling who has or had osteoporosis are more likely to develop it.
* Boost calcium consumption :
Consumption of calcium products is essential for the proper development of teeth and bones. Foods that are good sources of calcium include yogurt, cheese, milk, spinach and collard greens. The key might be to help the body absorb calcium by pairing calcium-rich foods with those high in vitamin D.
* Vitamin D Consumption:
Vitamin D help the body absorb bone-boosting calcium. Boost vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement. The body also produces vitamin D when exposed to the sun — 10 to 15 minutes of exposure three times per week will do.
* Boost bone density with vitamin K:
Vitamin K is mostly known for helping out with blood clotting, but it also helps the body make proteins for healthy bones. Vitamin D stimulated calcium absorption in the intestines, while vitamin K reduced the amount of calcium excreted by the body. Foods like kale, broccoli, Swiss chard and spinach contain vitamin K.
* Intake of Potassium:
Potassium isn’t necessarily known for aiding bone health: it’s a mineral that helps nerves and muscles communicate and also helps cells remove waste. But it turns out potassium may neutralize acids that remove calcium from the body. Foods like sweet potatoes, white potatoes (with the skin), yogurt and bananas contain Potassium.
* Eat high quality fats and cholesterol
Consumption of high quality fats optimizes the absorption of vitamins A and D into your bloodstream. And vitamin A is needed to keep your intestinal lining healthy and readily able to absorb minerals in the foods that you eat. For these reasons, it’s virtually impossible to have optimally healthy bones and teeth without including healthy fats in your diet.
* Regular Exercise :
Regular exercise can have a positive effect on bone density. Weight-bearing exercises like running, walking, jumping rope, skiing and stair climbing keep bones strongest.
* Quit smoking :
Smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass.