As you age, your bones will thin and become less dense. Unfortunately, this means you are more susceptible to injury. Areas commonly effected are close to joints, such as your knees, shoulders and ankles.
Although you can’t stop the degradation of your bones entirely, there are ways to slow the process down and prevent more serious disease such as osteoporosis.
Here are some expert tips on making sure your bones stay as healthy as possible:
Eat calcium-rich foods to Boost calcium intake
When people think bones, they typically think calcium. You should be eating plenty of calcium rich foods such as bony fish and broccoli. Leafy greens, almonds, calcium fortified foods are some other examples, while dairy is probably the most commonly associated with calcium.
Take calcium supplements
It is generally advised to consume 1000mg of calcium a day. However this is for healthy, younger people where their bones are not at high risk. Since calcium is generally not harmful in larger amounts, you should consult your doctor about taking supplements, which are usually ‘high power’ and provide a substantial boost. Remember that large dosages of calcium cannot be absorbed by your body so it’s important to take supplements spread over your day.
Start putting your bones under stress
If you want to keep your bones healthy, you should make sure they are regularly put under stress. You’ve probably heard about the people in space having to conduct hours of exercise a day to ensure their bones do not deteriorate significantly. An obvious example of an exercise which involves this is weightlifting, but there are hundreds of examples, from jogging, soccer, basketball, aerobics and pretty much anything which will impact your bones. This of course assumes your bones are completely healthy, otherwise contact your doctor for further advice on the best exercises.
Ensure you’re getting sufficient Vitamin D
Calcium needs to be complemented by the doctor’s favorite, Vitamin D: the vitamin will ensure your calcium is actually used properly, by making sure it gets absorbed by your body. You can easily boost vitamin D intake by munching on shrimp, calcium-strengthened foods like breakfast cereal and orange juice, sardines, egg yolk and tuna, and also consider going with a vitamin D supplement. Since Vitamin D is so important, and is more likely to be in short supply than calcium, most health experts recommend getting your vitamin D levels checked out by your doctor, who can then advise you depending on your results. Also, don’t forget that Vitamin D is also produced by your body when it is under direct contact from the sun. Around 15 minutes of direct exposure a day is recommended, which does not require much time outside!
Stop those bad habits!
Tobacco consumption has been shown to negatively impact bone density. Furthermore, drinking alcohol also reduces bone mineral density. These bad habits have other health implications, so they should be avoided.
Make an appointment with your doctor and have your bone mineral density tested
Did you know that doctors can actually measure your bone density? Although a lot of people assume that their bones are healthy because they feel OK or assume they are bad because of an ache, the best way to be sure is to get it checked by a painless X-Ray procedure known as the ‘DXA’. It will put a number on your bone mineral density and determine your risk of more serious conditions like bone fracture and osteoporosis. Remember that if you’re a woman the chances of bone issues are higher, so you are even more advised to get yourself to your doctor for a checkup.
Increase your bone density with Vitamin K2
Vitamin K is primarily recognized for clotting your blood, as a means to stop your blood becoming too thin, however it additionally aids the physical body by making healthy proteins for healthy and balanced bones. The specific method by which vitamin K adds your bone wellness is vague, but it’s results are not. Studies by experts on girls revealed that vitamin K had various impacts: one revealed that vitamin K slowed down bone turn over, yet it really did not have any sort of impact on bone mineral thickness, while the various other located the opposite.
An additional research study particularly contrasted the impacts of vitamins K and also D on calcium absorption in rats, as well as it ends up both vitamins function well as a group: vitamin D promoted calcium absorption in the bowels, while vitamin K minimized the quantity of calcium secreted by the physical body. There are some people claiming it is some what of a ‘super’ vitamin, while others are skeptical about its benefits, but results are generally positive and it is contained in foods you should be eating anyway, like spinach, broccoli and kale.
There are two types of Vitamin K2, which are MK4 and MK7. MK7 is generally cheaper, but there is some evidence to suggest the lab produced MK4 variant is more effective. You can find one article comparing the two here.