The development of bones in human beings is an interesting process with some very intriguing natural techniques governing its mechanism. In simple terms, bones are the entities that give shape to our body. That help us sit, stand or lay on our backs. And the very fact that the total number of bones in the human body downsizes to 206 at adulthood from 300 at the time of birth has led to profound studies in the field of osteology. Keeping the technicalities aside, it is important for every individual to take great care of their bones in order to keep their body up and running. Here we list down 10 simple tips for healthier and stronger bones:
1. Strength and muscle building exercises
Exercises that involve lifting of weights and performing weight training are the best ways to create a healthy impact on your bones. In kids who are still going through bone development (ages 9 and 10), weight bearing exercise will lead to better bone formation. And among older men and women, these exercises lead to increase in bone density, bone size and bone strength. And just in case you’re motivated enough to join the gym, then OZCodes has some amazing offers on gym gears and equipments waiting for you.
2. Walk, jog or run!
You don’t get a price for guessing this tip. Staying immobile and laying on your couch during your free time can be categorized under the dangerous to-do list. Get out of your house and do a little bit of running or jogging every day. Let the bones in the lower section of your body come to life. If you think you’re still not ready for jogging or running, then stick to walking for a few days. Anything will do as long as you keep those legs moving!
This tip can be considered as an addition to point number 2. Yes, walking or running can be boring at times, especially if it’s done solo. And for people who are looking for that extra dose of fun and adrenaline, taking part in sports can be a real game changer. Most outdoor sports are physically intensive, especially football, rugby, or basketball. And the one good thing about playing sports is that you can do it at any age. But if you’d like to stick to your age group, then you can build a small team within your locality and plan up your favourite sports on a regular basis.
Speaking of physical activities and sports, gymnastics is at the ultimate level in this field. It’s like the top-notch in this list as most of the conventional physical activities get covered while you’re performing gymnastics. Among all the categories of humans, gymnasts have successfully developed the strongest and most flexible muscles and bones. The amount of training which a regular gymnast goes through within the peak of his/her career is more than all the training a regular human being will be doing throughout his/her life!
5. The milk-ey way!
Not the galaxy, of course. The strength of a bone structure is related to the amount of calcium composed in it. And milk, among all dietary products, is one of the best sources of calcium. Remember the part where we were discussing about the downsizing of bone quantity from childhood to adulthood? Well, there’s a reason why mother nature has chosen this liquid as the first food for a child. A study by the Men’s Journal sheds more light on this topic.
Apart from calcium, another nutrient which is important for bone growth and for the absorption of calcium is Vitamin D. Eggs might not be the best source for Vitamin D, but they are definitely a quick one. Since eggs are very commonly eaten during breakfasts and other meals, they can help you in getting yourself a small but useful amount of Vitamin D early in the morning.
Who doesn’t like Salmon? One delicious way of completing your Vitamin D fix is by eating this easily available seafood. Famous for its omega-3 content, Salmons are also a very rich source of Vitamin D.
Strictly vegetarian? That shouldn’t be a spot of bother as the third most important nutrient required for good bone health is Vitamin K (K2). And green leafy vegetables like spinach are excellent source of vitamin K2. Other important sources of Vitamin K2 are meat, liver and egg.
Ah! Sticking to the tastier side of this list, Tuna fish is a rich source of vitamin D. And just in case you’re planning to get your nutrient content from an outside source, you can find great deals on that as well.
10. A balanced body weight and a balanced diet
Whether you’re able to consume the right quantities of calcium and vitamins or whether you’re lacking them due to some reason, there’s absolutely no reason why you should lack the other nutrients from your diet. Another important aspect of good bone health is maintaining your body weight at the right level. Skinnier people who have lower than normal body weight are at a higher risk of suffering from low bone density. On the other hand, individuals who are overweight or are suffering from obesity are prone to fractures due to the additional weight acting on the bones. Hence, a balance body weight plays an important role in bone development and bone health.
At the end of the day, this is one area of your body which requires your full attention. Diets of children must be monitored so that bone development is maintained at the right proportion. An imbalanced diet can also lead to Osteoporosis, a very common bone disease. According to stats, there is 1 fracture every 3.6 minutes in Australia! And fortunately, just by maintaining a healthy lifestyle can help you and your loved ones avoid this inconvenience.