We all must have heard that a healthy outside starts from a healthy inside. And it’s never too late to think about the health of your internal self. Well, I am talking about taking care of the bones here. You must think to yourself often as to how to make your bones stronger as building strong bones is extremely important for the normal functioning of the body.
You must know that the minerals that we take during childhood, adolescence, and even in our early adulthood are merged and unified in the bones. But once you hit the age of 30, your bone mass reaches a peak.
It should be made understood that if there is not enough mass created in the bones during this time or if you suffer from bone loss later in life, it must be kept in mind that the risk of developing fragile bones increases, and the chances of the bones to break also grow.
The good news here is that there are a lot of ways available that can be an answer to how to make bones strong.
There are a lot of ways that can be used to strengthen the skeletal system and make the bones healthy. From the consumption of nutrient-rich leaf greens to using boosting exercises to increase bone mass, fortunately, there are a number of ways available to help you in figuring out how to make your bones stronger.
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How to Make Bones Strong?
Our bones play a huge role in protecting the body organs, giving a proper structure to the body, and in storing calcium. Bones in the body are continuously changing in a way that there is the production of new bones with the destruction of the older ones.
But as a person ages, the new bones are formed faster as compared to the ones getting destroyed. This can increase the density of the bone mass. As the age increases, the remodeling of the bones continues but the amount of bone mass lost is way lesser than gained. It is then very important to take proper care of the bones and get the answer to how to make your bones stronger. This can be done by making certain changes in your diet.
1. Get Them Greens
When it comes to the consumption of greens, it is very important to follow the meal plans as if you are a cow or an elephant. What does that mean you might ask now. Both of these mammals are huge creatures and have large structures, but are herbivores. This means that they feast on foods like leaves, plants, grass, and greenery.
If you want to make your bones strong then make sure you start mimicking the food habits of animals and start munching on greens like kale and spinach.
This helps as the greens and veggies are full of calcium, which is necessary for promoting bone health. With calcium, green vegetables are also high in potassium and vitamin K.
The potassium in the greens helps in calcium loss and vitamin K can help in the protection of bone density. Greens being the boring vegetable are very challenging to add to the daily diet and can make you question how to make your bones stronger. You can add them to your cheese dip, have them in your morning smoothie, or can just steam them to consume.
2. Limit Your Caffeine Intake
Sugar is indeed a treat to your taste buds and its consumption can surely keep your bones on the edge. It can damage the density of the bones pretty badly. Excess consumption of sugar can not only make your bones weak but can also result in increasing the chances of osteoporosis.
It is why doctors often prohibit the intake of sugary and fizzy drinks. These can result in increasing the risk of bone fractures which deceives the purpose of how to make your bones stronger.
The main reason why sugar intake can damage your bones is that too much consumption can cause surplus calcium excretion from the body through urination. And this is damaging as calcium plays a major role in keeping the bones healthy and strong.
3. Consume Plenty of Vitamin D
When you are looking for answers to how to make bones strong then let me tell you that you need to come out of your comfort zone. It is not okay to enjoy the day sitting in your living room 24/7. Make sure that you leave your couch and get that vitamin D levels up.
If you see the sun shining outside, it is essential to soak in some vitamin D by spending some time in the Sun. It is very important to keep the vitamin D levels up as this can help a lot in the absorption of calcium in the bones. And sometimes just sitting in the Sun doesn’t help, there are certain supplements available on the market that can help you keep up with the levels of Vitamin D.
4. Take the Needed Amount of Salt
Along with high calcium foods, bone health can be maintained by keeping sodium levels in the body maintained. Too much or too little intake can mess up bone health. Consumption of salt more than needed can put your bone health at risk but adequate amounts of salt can maintain the magnesium and potassium levels.
Dr. Muhammad Khalid who is one of the top orthopedic surgeons in Pakistan says that a low salt diet can help in increasing the chances of getting osteoporosis. After menopause, too much intake of sodium can increase the risk of fracturing bones especially when there are low levels of calcium in the body.
Wrapping it Up!
How to make your bones stronger? Well, a question that is asked a lot of times usually after a certain age. But the answer to this question can be found in daily lifestyle changes and dietary changes. However, a lot of times there are medical conditions that can cause you to have fractures and bone breakages without there being a deficiency of calcium.
If you have serious issues with your bones and are unable to find the cause and treatment then make sure to contact an orthopedic surgeon by visiting Healthwire.pk or dialing 04232500989.
