Bones make up the skeletal system. It is one of the most important component of the human
body. It provides the framework of the body and helps us walk, talk, chew, laugh, etc. It protects
our internal organs such as our stomach, heart, brain, etc. So it is very important that we keep
our bones strong. Strong bones will help you make the most out of your life. You will never be
dependent on anyone and would enjoy freedom. Because weak bones mean that you can’t
move freely and are becoming a burden on your family. Being dependent on someone is the
last thing you would want. Here are top 5 tips to have stronger bones. Following these habits
not only strengthens your bones but also strengthen other parts of your body
Top 5 Tips for stronger bones
- Eat Calcium Enriched Foods.
The main element from which bones are made is Calcium. It is calcium in our bones that
gives it strength. It is very important for you to eat calcium rich foods. Some example of
calcium rich foods are
● Diary foods; Milk, Cheese,
● Green leafy vegetables; Spinach , Okra, Curly Kale
● Soya drinks
● Fortified Flour; Bread
● Fish; Sardines , pilchards
Doing exercise is a great way to get in shape. Doing good weight training helps you
regulate blood throughout the body and it is very beneficial for getting strong bones. A
healthy lifestyle would require 20-30 minute jog 4 times a week. This would build and
maintain bone mass. An occasional hike, taking the stairs instead of the elevator and
some weight training can be a great way to have healthy bones. It should be noted that
any exercise you do should be discussed with your physician or trainer. They will guide
you according to your body mass , age and other medical conditions. An unguided
exercise might in turn damage your bones rather than building them so get in touch with
an expert first.
- Take calcium supplements
Sometimes your diet is not providing the amount of calcium needed to fulfill your calcium
needs. In this case you may consult your dietitian to recommend calcium supplements.
They come in all type, syrup, tablets, capsule, or fizzy drinks also these can be taken daily
to boost your calcium intake.
- Avoid Drinking and Smoking
Bad habits like drinking and smoking causes a lot of damage to your body and your
personality. Drinking fizzy drinks is also bad for health. Moreover too much consumption of alcohol
or smoking causes interference with your digestive system and therefore reduces the
uptake of calcium ions. With reduced calcium absorption you will become deficient and
reduce bone mass as well. Fizzy drinks are acidic and acid dissolves the calcium of your bones.
So avoid eating such foods that would damage your bones.
- Increase your Vitamin D intake
Vitamin D helps your bones absorb the calcium. There are two ways of getting a good
dose of vitamin D.
● Sunlight: Exposure to sunlight helps us absorb vitamin D naturally. You should
get exposure to sunlight for at least 10 – 20 minutes a day. The best suggestion is
to exercise every day. This would refresh your mind and fulfil your vitamin D
● Vitamin D Enriched Foods: Sea food contains loads of vitamin D which includes salmon fish,
fish eggs, etc. Moreover cereals that are fortified with vitamin D is also a good option. Eggs
and diary products are also Vitamin D enriched.
● Vitamin D supplements: You may consult your doctor to prescribe Vitamin D
supplements. They comes in form of injection, syrup and tablets. This is a great
way to boost your Vitamin D intake.
With these simple tips you can ensure a healthy life with strong bones. Bones can get fractured
if they are weak so it is important you pay good attention to their health. Along with the bones
the skeleton system includes muscles, cartilage, tendons, ligaments. With the tips mentioned
above you will also be contributing great benefits to these components as well. If you are taking
good care of your bones from a very early age then these bones will return the favour when you
get old. Unlike many elderly who use wheelchairs, sticks or other tools to support themselves,
your bones will keep you upright. You would be able to enjoy life to the fullest.