10 Natural Ways to Build Healthy Bones

Building healthy bones is extremely important.

Once you reach 30 years of age, you have achieved peak bone mass.

If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily.

Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.

Here are 8 tips to keep your bones strong

1. Increase Calcium intake.
   • Dairy product (milk, yogurt, cheese), green leafy vegetables, seafood, black sesame, kelp, seaweed, legumes and nuts
2. Increase Vitamin D intake, vitamin D can promote calcium absorption in the small intestine.
   • Sun exposure
3.  Adequate intake of protein, insufficient protein intake may lead to bone formation disorders, but excessive intake will lead to calcium loss.
4. Exercise moderately.
   • Weight lifting exercise (using your own body weight). Eg. Walking, jogging, hiking etc.
5. Maintain healthy body weight, being underweight increases the risk of osteoporosis.
6. Stop smoking & drink less coffee as nicotine & caffeine accelerate the excretion of calcium.
7. Avoid falls to prevent bone fractures.
8.  If the BMD screening results suggest you to receive medical treatment, visit your physician as soon as possible.

Posted On: 15/11/2018