How to improve bone health

Addictive substances, including alcohol, cigarettes and drugs Addictive substances, including alcohol, cigarettes and drugs. Recreational Drug Stock Photo

Tips for bone health

To have healthy bones, you need to take the following precautions.

Reduce your salt intake

The more salt you eat, the more calcium your body removes, which means it isn’t there to help your bones.

You don’t have to cut out the salt entirely; instead, aim for less than 2,300 milligrams of sodium per day.

Reduce TV watching _

It is good to enjoy your favorite show. But it’s too easy to spend endless hours in front of a hidden screen on your couch. When it becomes a habit to relax, you are not moving enough and bones are missing.

Exercise makes you stronger. It is best for your skeleton to have your feet and legs support the weight of your body, forcing your bones and muscles to work against gravity.

Vitamin D

Maybe you need to get out more. The body produces vitamin D in the sun. Just 10-15 minutes several times a week could do this. But don’t overdo it. Spending too much time in the sun can increase your risk of skin cancer. And there are other settings too.

Alcohol control

But in order to control bone loss, you need to limit the amount of alcohol you drink. No more than one drink per day is recommended for women and two for men. Alcohol can affect the way your body absorbs calcium.

Wheat bran pudding

What sounds healthier than 100% wheat bran? But when you eat it with milk, your body absorbs less calcium.

However, if you’re a concentrate fanatic and take a calcium supplement, allow at least 2 hours between the bran and your pill.

Insufficient weight

Low body weight, a BMI of 18.5 or less, means an increased risk of fractures and bone loss. If you have small bones, exercise with weights and ask your doctor if you need more calcium in your diet.

Avoid or control smoking 

If you regularly inhale cigarette smoke, your body cannot make new, healthy bone tissue easily. The more you smoke, the worse it gets.

Smokers are more likely to take breaks and take longer to heal. However, if you stop you can reduce these risks and improve your bone health, although it can take several years to do so.

 

 

 

 

 

 

 

 

 

 

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