People begin to lose their bone density by the time they are thirty. This loss is responsible for poor bone health and bone fractures commonly due to osteoporosis. But did you know that it is possible to recover bone health? Here are six ways to achieve it.
1. Increase Calcium Intake
Calcium is an essential bone-building material. Unlike some other minerals, we can get calcium only through dietary intake. It, therefore, becomes essential that we maintain a healthy intake of calcium in our diet. Dairy products are an essential supplement of the mineral. Research indicates that our body's calcium needs are usually covered in three to four servings of dairy products per day. In addition, pregnant and lactating women, children, and people over 70 need to add additional servings to meet the needs.
2. Increase Vitamin D Intake
Calcium is absorbed in the body with the help of vitamin D. This means, even if you are taking adequate amounts of calcium, your body will not be able to absorb it without sufficient vitamin D. This is one of the most important reasons of bone loss, especially in postmenopausal women. Lack of exposure to sunlight can cause vitamin D deficiency. So make sure you get enough sunlight or take additional vitamin D supplements along with calcium.
3. Increase Lifting Weights
Research has confirmed that lifting weights and having resistance training contributes to bone health. This is because resistance training allows for an increase in CTX in the blood serum. CTX is associated with bone formation and resorption. Additionally, exercises such as squats, shoulder presses, lunges, and deadlifts enhance the strength in the bones.
4. Reduce Your Drinks
Some substances such as soft drinks, caffeine, nicotine, and alcohol reduce bones’ ability to absorb nutrients and minerals. In addition, too much sodium in your diet can also reduce your bone health.
5. Check the Labels
Drugs prescribed for medical conditions also interfere with the resorption of calcium and bone formation. Make sure that you discuss the effects of the drugs prescribed to you with your doctor.
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