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How to strengthen your bones

How to strengthen your bones

8th March, 2017 Expat Life

Most of us do not think about our bones and how strong they are, until we learn that we have developed osteoporosis, or another related illness, injury or disease. Of course, the best thing to do is to try to prevent this from occurring altogether. This is why it is important to take steps to strengthen your bones. If you do not know where to start, don’t panic, as we have plenty of tips to help you out.

Unfortunately, there are some people are that are more likely to develop weak bones and related conditions in general, namely, Asian and white postmenopausal women. Of course, there is not a lot you can do about this – you can’t change your gender, race or menopausal status. However, this is even more reason to follow the tips we are going to suggest, so that you can shift the odds more in your favour.

Top tips on how to strengthen your bones

Strength training – Strength training is good for your bones, and you do not need a gym membership to get started. You can easily do some push-ups in the comfort of your own home, or why not invest in some dumbbells to lift? There is research that indicates that not only can strength training help to prevent breaking bones and create muscle mass, but it could also help to build new bone.

Quit smoking – If you smoke, now would be a good time to stop. There are numerous studies that show that smoking can stop the body from absorbing calcium efficiently, therefore, decreasing bone mass.

Reduce caffeine consumption – While caffeine does have a few health benefits, unfortunately, when it comes to our bones, it does not offer any advantages. If you drink too much caffeine, it can interfere with your ability to absorb calcium.

Drink green tea – You can replace one or several of your daily cups of coffee with green tea. Green tea has a number of health benefits, and improved bone health is just one of them.

Make exercise a priority – Earlier, we spoke about incorporating strength training into your weekly routine. Making exercise a priority is of paramount importance. Regular exercise is vital when keeping numerous health issues at bay, and there is no exception when it comes to bone health. In fact, if you live a sedentary lifestyle, this is deemed a risk factor for osteoporosis.

Pump up the potassium – You are correct in thinking that potassium is not a mineral that is particularly associated with bone health. It is known to help cells remove waste, and to aid the communication between muscles and nerves. However, it does offer some benefits when it comes to bone health, as it neutralises acids that remove calcium from the body.

Add prunes to our diet – Prunes are superior when compared with other fruits when it comes to maintaining bone density. This is something that was revealed in the British Journal of Nutrition. The study showed that women who ate prunes every day had a significantly higher bone density level when compared with those who ate dried apples daily.

Eat foods rich in vitamin K – Foods that are rich in vitamin K include the likes of spinach, broccoli and kale. This is important because this vitamin can help the body to make proteins for healthy bones.

Consume vitamin D – Vitamin D can be found in the likes of tuna, egg yolks, sardines, orange juice, and shrimp. Vitamin D is essential because it helps the body to absorb much-needed calcium, which is vital for boosting bone health. When there is calcium, there needs to be vitamin D too.

Improve your calcium consumption – This leads onto the next point perfectly; you need to make an effort to improve the amount of calcium you consume. Good sources of calcium include milk, cheese, and yoghurt, as well as collard greens and spinach. Calcium is essential for the proper development of bones and teeth.

Increase your consumption of green vegetables – Dark, leafy greens are packed with important nutrients, making them one of the easiest ways to boost the strength of your bones while also reaping the rewards of other nutritional benefits too.

Know your family history – It is vital to know your family history, as is the case for any type of medical condition. If you have a sibling or a parent that has or has had osteoporosis, you are more likely to develop it so should pay particular attention to prevention methods.   

As you can see, there are lots of things you can do to strengthen your bones, and a lot of the steps mentioned above are really easy to follow. By making a few simple changes, you can be stronger and healthier, decreasing your chances of suffering from osteoporosis or a related condition.

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Alison Massey

Marketing and Ecommerce Director

Now Health International

Alison Massey is a 12-year digital marketing veteran, who has spent the last five years using social media to help expats and soon to be expats find out what to expect from a life overseas. An expat living in Hong Kong herself, Alison is the Marketing and Ecommerce Director of Now Health, the award-winning international health insurance provider.

Contact Alison Massey

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