As we age, keeping bones and joints healthy becomes essential. Weak bones and joints can lead to serious conditions such as osteoporosis and arthritis. Such medical conditions can make it hard for you to move around.
There are some simple tips that can lead to reduce your likelihood of developing such conditions or prevent them from getting worse. Let us read the blog below to improve the health of bones and joints.
Add calcium-rich foods in your diet
Getting enough calcium is essential to keep your bones healthy and strong. The best way is to ensure you are getting the right amount of calcium and hence it is indeed necessary to include lots of calcium-rich food in your diet. Calcium rich food includes low-fat dairy products such as low-fat yogurt or milk, green leafy vegetables, such as broccoli, Brussels, bok choy, kale and turnip greens, etc. The foods that are fortified with calcium such as orange juice, cereal, bread, tofu, soymilk, etc. are also good for health.
Get the right amount of Vitamin D, C, and K
Vitamin deficiency can affect your bones and joints. Vitamin D, C, and K are important to keep your body running. Though there are only a few foods that contain vitamin D, it is easy to become deficient. Sun is the primary source, however, fatty fish, egg yolks, cheese and beef liver are the right resource for vitamin D. vitamin C aids in repairing tissues, so adding enough vitamin C in your diet is necessary. Intake of foods such as citrus fruits, watermelon, berries, tropical fruits, cruciferous vegetables, leafy greens, sweet potatoes, etc can help. Foods such as leafy greens, meat, cheese, and eggs are rich in Vitamin K and are required to prevent bone fractures and cancers.
Consume less caffeine and alcohol
Drinking too much caffeine can cause your bones to lose calcium. Keeping your caffeine intake under 300 milligrams per day can prevent bone loss. Ditch your caffeine beverages with herbal tea, water, juice, milk, or any other good substitute. Keeping a check on your alcohol intake is important too. People who drink a lot of alcohol are likely to have brittle bones. Drinking can have harsh effects on your body’s ability to absorb vitamins and minerals. To avoid such side effects, one can drink only in moderation.
Induce exercises in your daily routine
Weight-bearing exercises can help your body to build more bone mass. Such exercise that forces to work against gravity can be considered a weight bearing exercise. Aim for 30 minutes walking, running, dancing, playing success or basketball to enhance your bone density.
Smoking is harsh for your health. If you are a smoker, you should quit smoking. It is one of the major reasons behind bone mass depletion. Quit smoking and avoid losing any more bone mass as a result of smoking. There are many ways to get rid of it. You can join a program, take tips from the internet or talk to your doctor for help.
Maintaining your body weight
It is essential to maintain a healthy body weight to keep your bones and joints healthy. If you are underweight, you are at a high risk of bone loss. Weight on the higher side can cause extra stress on your joints and you may even be at risk of developing osteoarthritis or osteoporosis.
Wear the right shoes
Some shoes put you at higher risk of having joint problems. high heels can worsen the situation and make it ten times more likely for women to experience joint pain. More than 3-inch heels are a strict no-no for everyday wear. Moreover, ensure your shoes are the right size and they have good cushioning and arch support as well.