7 tips to protect your bones and prevent osteoporosis

In order for bones to be strong and healthy, you need not only to eat more foods rich in calcium, but also to ensure that the body receives enough vitamin D. It is necessary for the absorption of calcium.

Today we will talk about how to protect your bones from problems. The human bone system is a complex structure that supports the body and ensures its movement.  

Bones play an important role in other vital functions. This is the development of red and white blood cells, which help the body avoid disease. 

But, just like on other organs, many factors act on the bone system. They weaken the bones and cause diseases that worsen the quality of life.

This is not only age but also poor nutrition, trauma, genetic predisposition to bone disease.

One such pathology, for example, is osteoporosis, it causes a decrease in bone density.

In the “risk zone” of this disease are many, and it can develop unnoticed for the patient.

The problem is that at the initial stage it does not manifest itself with obvious symptoms and for a long time remains unnoticed. As a rule, it is diagnosed and treated early enough when the bones are already severely affected.

Fortunately, there are many methods to prevent osteoporosis and its development. They help avoid complications and prevent irreparable damage to bone tissue.

We give here 7 recommendations that will help you protect your bones.

1. Eat more dairy products

Eat more dairy products

Regular eating of dairy products is one of the best ways to strengthen, and also protect your bones.

These products contain a lot of calcium, a mineral, necessary for the formation and maintenance of a good bone system. 

But it’s important to find out if you have lactose intolerance. With such intolerance, dairy products do not benefit the body, but harm.

2. Eat more green leafy vegetables

Green leafy vegetables are an excellent source of calcium and other nutrients needed to protect bones.

They have few calories and many antioxidants that protect the cells of the body from the action of free radicals.

This, for example, such vegetables:

  • Broccoli
  • Cabbage
  • Rukkola
  • Parsley
  • Lettuce

3. Eat nuts and seeds

Eat nuts and seeds

Calcium, as already mentioned, is abundant in dairy products. However, the organism can receive this mineral from vegetable products. 

In nuts and some seeds, a lot of calcium and other minerals are needed to maintain the bone system in a healthy state.

For example, 30 grams of almonds contain 75 mg of calcium and 30 grams of sesame seeds – 37 mg of this mineral.

Also useful in this regard:

  • Sunflower seeds
  • Peanut
  • Walnuts
  • Chia seeds

4. Do you want to protect your bones? Do not forget about vitamin D

Calcium is needed for our bones, but it is important to remember that without vitamin D it is not digested.

That’s why you need to include in your diet products containing this vitamin, and also get it with the help of sun rays.

And it’s also important to take sun baths at a time when the sun is not too active. Then we will avoid burns and skin damage.

5. Try not to smoke and do not abuse alcohol

Try not to smoke and do not abuse alcohol

Toxins in tobacco and alcohol are harmful to the bone system, as, indeed, for other body systems.

In addition, alcohol and drugs weakens reflexes and increases the risk of falls and fractures.

And finally, toxins in alcohol and tobacco, violate the processes of blood purification and contribute to the development of serious pathologies.

6. Do regular exercises

To maintain bones and joints in good condition, it is recommended that you regularly exercise.

Daily physical activity helps strengthen bones and improve the condition of the joints. On the other hand, this reduces the risk of falls and other accidents.

Some exercises directly help to strengthen the bones and prevent a decrease in bone density.

7. Eat less sugar

Eat less sugar

Excessive consumption of refined sugar and sugary drinks increases the acidity of the blood and reduces the density of bones.

These foods are too acidic for the body. As a result, in order to restore the acid-base balance, he  has to expend his reserves of minerals, including calcium. Of course, the condition of bones worsens.

So, let’s summarize. In order to protect your bones , you need to lead a healthy lifestyle and, above all, monitor your diet.

Adhere to the recommendations that we have outlined here, and you will not have problems with the bone system.

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