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4 Best Ways to Maintain Bone Health

Bone health is one thing that cannot be ignored. Because, the older a person is, bone health also decreases. So, if you don't maintain bone health from now on, osteoporosis or porous bones are very likely to occur in the future.

Maintaining healthy bones and muscles is an important thing to do, especially if you are already 40 years old. Because, as we get older, bone loss also lurks on you.

How do bones work in our bodies?

You might think that bones only function to move the body. In fact, bones have various important functions, such as forming the body structure and protecting the brain, nervous system, and other organs from collisions or injuries. Bone also acts as a place to store minerals, such as calcium and phosphorus. This mineral keeps our bones strong.

During childhood, we are taught how to form strong bones. As we age, we learn how to protect bones. Because the bones may be brittle and break easily. The bone injury requires a long healing process and is usually accompanied by severe pain.




How to maintain bone health

You certainly want to have strong bones of all time, right? Here are four ways you can apply:

1. A high calcium diet

Calcium is an important mineral that provides strength to bones and teeth. These nutrients also help various body functions, such as blood clots and muscle contractions.

In an effort to maintain bone health, you are advised to consume 1,000 to 1,200 milligrams of calcium every day. You can find these nutrients in milk, cheese, sardines, salmon, kale, and broccoli.

2. Increase the intake of vitamin D

Besides calcium, vitamin D is also needed to maintain bone health. According to The National Osteoporosis Foundation, adults under the age of 50 need 400 to 800 IU of vitamin D a day. Whereas adults over the age of 50 need 800 to 1000 IU of vitamin D in a day.

The best vitamin D intake comes from the morning sun. In addition, you can also get these vitamins by consuming milk, tuna, mackerel, salmon and fish oil.

Read Also : 9 Your Symptoms of Vitamin D Deficiency

3. Exercise routine and regularly

Bone is a living tissue that continues to change, some cells add calcium to the bone and the rest secretes minerals from the bone. When you strengthen bones through physical activity, cells increase the rate of addition of calcium so that the bones grow denser and stronger.

As for some types of exercise, you can do so that bone health is maintained to old age, such as walking, jumping, running, and cycling. The exercise is very good for 30 minutes every day.

4. Avoid cigarettes

Many studies have shown that cigarettes contain thousands of harmful poisons, some of which can cause damage to bones.

Recent research has even shown that smoking habits can cause a surge in protein levels involved with bone resorption. This condition is often associated with other risk factors that affect bone health.

Not limited to that, even cigarettes have proven to be one of the things that can lead to various other health problems such as heart disease, heart attacks, and strokes.

Read Also : Diseases of Smokers that Are Dangerous to Health

So, are you ready to have healthy bones that are kept up to old age? Don't forget to combine the above tips with the adoption of a healthy lifestyle!





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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