Keeping Your Bones In Top Shape

Bones are one of the most essential parts in the human body. They help us do everything from walking, moving and even laying down. They protect our vital organs such as heart and lungs from shocks and injuries. However, we often ignore the many functions our bones perform and hence fail to give them the attention they deserve. Here are some of the easiest and most effective ways to ensure your bones are in top condition.

1. One word: calcium

Calcium is synonymous with bone health. It is the compound that forms healthy bones and teeth. Calcium deficiency is responsible for degradation of the bones as well as causing osteoporosis. Calcium can be taken through foods such as dairy (milk, yogurt and cheese) or it can be taken separately as a supplement.

2. Soak up the sunshine

Calcium on its own is not very effective. What helps calcium get soaked up in the bones is Vitamin D. And guess what? It’s free! Spending a few hours every day in the sunshine causes the body to produce a good supply of vitamin D to keep your bones healthy and strong.

3. It pays to lift weights

Exercise is one medicine for a lot of health issues. Not surprisingly, regular exercise can ensure healthy bones and in fact a sedentary lifestyle is often the cause of osteoporosis. Not only cardio but traditional weight training has been proven as an effective way to keep your bones up and running.

4. Eat eggs

Eggs contain almost 6% of your daily vitamin D requirement and are a quick and natural way to get it. Almost the entire amount of Vitamin D is present in the yolk so make sure to include that in your breakfast, lunch or dinner.

5. Catch a fish

If you want to eat your entire days’ worth of Vitamin D in one complete meal, then be sure to eat salmon. This magic food contains up to 100% of your daily required vitamin D content in a 90 gram piece.

6. Keep your hormones under control

Out of control thyroid levels can lead to bone loss in women. Low estrogen levels in women and lack of testosterone in men are also a common cause of osteoporosis. Fix your diet and lifestyle choices to keep your hormones under control and your bones strong as steel.

7. Tobacco kills the bones too!

A number of studies suggest a positive correlation between smoking and weak bones. Add that to your list of “why I need to quit smoking”.

8. Restrict the caffeine

Too much caffeine can block your body’s ability to absorb calcium in the bones, making them weak and brittle. If you don’t consume enough calcium, this problem will be aggravated even if you consume 2 cups of coffee a day. So if you’re not ready to shun your power drink, be sure to improve your calcium game. Otherwise, the next time you swing that bat, your elbows will not be very kind to you.

9. Reduce alcohol

Just as it can hinder muscle recovery, alcohol can negatively affect bone health and density. A couple of drinks here and there are okay, but don’t go over board and try to include a few alcohol-free days each week.