Four Tips to Promote Healthy Bones

Four Tips to Promote Healthy Bones

Four Tips to Promote Healthy Bones

Bones provide several functions in the body, namely giving structure, supporting muscles, protecting organs, and storing calcium. While it is essential to keep strong and healthy bones throughout childhood and adolescence, you also need to preserve bone health during adulthood.  Our orthopedic surgeon in Orange City is devoted to providing preventive, diagnosis, and treatment of the ligaments, joints, bones, tendons, and muscles.  These are a few tips to promote healthy bones.

Engage in Weight-Bearing Activity

Weight-bearing exercises are an excellent step to increase and maintain bone mass. If you have osteoporosis or are at risk of acquiring it, talk to your orthopedic surgeon about which exercises are best for you.  For example, you should opt to take the stairs when you can.  Also, consider doing strength of resistance training to support healthy bones and muscles.

Increase vitamin D Consumption

Vitamin D assists your body in retaining bone-strengthening nutrients and absorb calcium that's available in foods. Your bones may deteriorate if you don't get enough vitamin D, increasing your risk of fracture.  Consume vitamin D-fortified cereal, eggs, fortified orange juice and yogurts, fortified rice and soy beverages, as well as fatty fish.  Also, make sure that you are getting minimum of 5 to 10 minutes of sun exposure per day.  Spending some time in the sun aids your body's natural absorption of vitamin D.

Consume Caffeine and Alcohol in Moderation

Caffeine consumption can reduce the quantity of calcium absorbed. Adults should consume no more than 400mg of caffeine per day (about 2-3 cups of coffee per day). Pregnant and breastfeeding ladies should limit their caffeine intake to no more than 300 mg per day.  Similarly, the loss of mineral density is also highly associated with excessive alcohol consumption. If you drink, limit yourself to no more than 2-3 drinks each day.

Eat a Calcium-Rich Diet

Calcium aids in bone strength and the prevention of osteoporosis. Adults should consume 1000 to 1200 milligrams of calcium every day.

Tips to increase your calcium intake include:

  • Consume oatmeal fortified for breakfast - Considerably, a bunch of non-sweetened instant oatmeal includes more than 100 mg of calcium4, roughly 10% of the required daily intake. Get the one that has nutrients added, but no sugar added. Combine your whole almond milk, milk, or yogurt with additional calcium oatmeal for extra calcium intake.
  •  Increase your intake of nuts, beans, and leafy greens - Calcium is abundant in walnuts, almonds, traditional baked beans, and pistachios, and white beans. Kale, bok choy, and collard greens are suitable alternatives.
  • Tinned seafood - Canned sardines, salmon, and shrimp are all packed with high protein and calcium. Salmon is also a significant source of omega-3 fatty acids.
  • Take a calcium supplement.

These are just a few tips to help you encourage the growth of your healthy bones.  By changing your habits and being more conscious of your bone health, you can avoid any unnecessary bone breaks or issues later in the life.  Contact our orthopedic surgeon in Orange City for more bone health tips today.