Keeping Your Bone Healthy

Contrary to what many people believe, our bones not only provide the structural framework of our body.  Our skeletal system has several important functions aside from providing framework and protection.  The bones help in the process of hematopoiesis in which the formation of blood cells takes place. It is also inside the bones that the body stores its minerals.  Knowing these things should be enough for an individual to get rid of the old belief that we only need calcium to keep our bones healthy.  Since the bone serves several important functions, one must also employ several ways in order to keep his bone at its optimal health. Some of these ways must include the following:

Make sure to include mineral-rich foods in your daily diet.

The human bones consist of calcium, potassium, zinc, silica and other trace elements.  Therefore, a calcium supplement is not the only thing that is needed by your bones. Your daily diet must include foods that are rich in minerals. Examples of these foods include green leafy vegetables, nuts, salmon, whole grain, etc. The mineral content of these foods are crucial for bone development and bone density.

Stick to your exercise regimen.

An exercise regimen helps strengthen your bones.  The more you get your body moving, the more that your bones will work to make it flexible and stronger.  However, if you will be sitting mostly for several hours in a day your bone will stop working towards strengthening it.  This is because your body will not feel the need to produce stronger bones.  Make sure to incorporate simple exercises to your daily routine.  Please note that you do not have to go for weightlifting exercises at the gym in order to make your bones healthy. Even walking, jogging and other weight bearing exercises would be enough to keep your bones healthy.

Moreover, you should not forget to do some stretching exercises prior to walking or doing your regular exercise routine. Stretching will help prevent the gradual shortening of your tendons, ligaments and muscles.  Lack of stretching exercises can lead to the development of bone spur which usually occurs to people with arthritis.

Get enough of Vitamin D.

Sunlight can be your good source of Vitamin D.  Expose yourself to the rays of the sun in the morning when its heat does not burn your skin.  Vitamin D helps your body to better absorb that calcium content from the foods that you eat. However, if the weather does not allow you to be exposed to sunlight you can just eat salmon or sardines.  These foods are natural sources of vitamin D. 

Mineral-rich broths must be part of your diet plan.

Broths that contain simmered bones mixed with vegetables will serve as your great source of calcium and other essential minerals for your bones. In fact, a lot of countries in Asia consider these broths their main source of minerals for maintaining the health of their bones. These broths can be quite time consuming when prepared and cook.  However, sipping this broth may provide benefits that no other food recipes can.

Eat omega-3 rich foods.

Omega-3 fatty acids help prevent bone loss. Mackerel, halibut, tuna, and trout are few examples of Omega-3 rich foods.  Studies have proven that Omega 3 fatty acids help strengthen bone tissues. This is the reason why those who love to eat omega 3 rich foods have higher bone mineral density. Omega 3 has also been known to contribute to better blood profile of a person’s bone health.

Avoid too much exposure to stress.

Stress and anxiety is an inevitable part of modern living.  Unfortunately, stress and anxiety have been known to elevate the individual’s cortisol levels in the blood.  If these levels of cortisol are being kept at a high level over a long period of time it can cause the weakening of one’s bone matrix.  This is the reason why it is important for people to find ways to reduce their daily stress.  And, if the symptoms of anxiety and stress have afflicted them they should avoid taking corticosteroid medications.  These kinds of drugs can indeed put the overall health of your bones at risk.  In fact, corticosteroid drugs are some of the common causes of osteoporosis.

Our bones definitely need more than just calcium to keep it healthy.  Follow the abovementioned tips and be able to live with healthier bones.  Of course, healthier bones mean healthier life.

Ryan Rivera used to suffer from anxiety attacks for seven years.  He now advocates healthy living as the best weapon against anxiety and stress.  You can read more of his writings at Calm Clinic.