10 Ways to Keep Your Bones Strong and Healthy

How to Keep Your Bones Healthy. It’s never too early to start taking good care of your bones to keep them strong and healthy. There are things you can try in your 20s and 30s to stay healthy and flexible through your 60s. Just make sure you know all of your existing conditions and medications, and consult your doctor beforehand.
Studies prove that women aged 50 and older have a rate of osteoporosis 4 times higher than men of the same age. We start to lose bone mass after we turn 30. Although it’s an ongoing process that takes time, it’s probably the best time to finally adopt a healthy lifestyle and realize the importance of regular physical activity. Unfortunately, if either of your parents has been diagnosed with osteoporosis, it means you also have a genetic disposition to get the disease.
TIMESTAMPS
How to get enough calcium. 1:03
Don’t forget about vitamin D. 3:15
How to maintain your normal weight. 4:38
How to exercise your bones. 5:34
Quit smoking. 6:22
Watch your caffeine intake. 7:06
Your bones need omega-3. 7:55
Consider taking a collagen supplement. 8:45
Consume enough protein. 9:35
Limit your salt intake. 10:30
Bonus: know the factors that put you at higher risk. 11:15
Music:
Yung Logos - Echoes
Francis Preve - Atmospheria
SUMMARY
-Our bones do contain 99.5% of the total calcium in our body, so to keep osteoporosis at bay, the first thing to do is make sure you consume enough of this nutrient. The best sources of calcium are sardines, canned salmon, soybeans, tofu, almonds, cheese, milk, spinach, and orange juice.
-Vitamin D is involved in numerous processes, including brain function. It’s also essential for healthy bones and teeth simply because it helps to absorb calcium. Your best sources of vitamin D are fatty fish like tuna and salmon, dairy products, cereals, beef liver, cheese, and eggs.
-Never go on a crash diet or a low-calorie diet, and try not to put on too much weight, especially in short periods of time. Adopt a healthy lifestyle, opt for a well-balanced diet plan, and stay physically active.
-To help your bones stay healthy for as long as possible, you need to keep them in shape with physical activity: weight-bearing types of exercise: weight training, brisk walking, jogging, and even dancing.
-Start by reducing the amount of nicotine you get every day until you feel like quitting for good. Not only will your bones thank you but your entire body will benefit from it.
-It’s safe for the average adult to have up to 400 mg of caffeine a day. That equals 4 cups of brewed coffee. If you drink more than that, your bones might suffer from it.
-The average adult male needs 1.6 g, and the average female requires 1.1 g of omega-3 per day. You can get your omega-3 from fatty fish (like mackerel), seafood, walnuts, and chia seeds.
-To get collagen naturally, include fish, gelatin, citrus fruits, bone broth, eggs, pumpkin seeds, and bell peppers in your diet. Since it’s very hard to get the required amount of collagen from these products, you may want to try supplements.
-Protein is a source of meat on your bones, so it’s no surprise that athletes consume it in huge amounts to bulk up. Sources of protein include seafood, white-meat poultry, milk, cheese, eggs, and beans.
-The American Heart Association recommends no more than 2,300 mg salt per day and an ideal limit of no more than 1,500 mg per day for most adults.
-Studies prove that women aged 50 and older have a rate of osteoporosis 4 times higher than men of the same age. We start to lose bone mass after we turn 30.
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