Know the Various Ways to Maintain Healthy Bones

To have healthy bones, you must maintain bone freshness early on. How to care for bones so that they stay healthy in others along with caring for eating patterns and implementing a healthy type of life, including active movement.

As we get older, bone density can decrease. That is why, you must treat bone freshness early, so that bone density is maintained and the risk of osteoporosis in old age can be reduced.

How to Maintain Bone Health

The following are some simple ways that you can take to maintain bone health:

1. Eat a variety of types of vegetables

To maintain bone health, you are recommended to regularly eat vegetables. Vegetables are rich in vitamin C which is useful for supporting the production of bone-forming cells. In addition, vitamin C is considered useful as an antioxidant that is able to maintain bone cells from free radical damage.

2. Adequate daily vitamin D intake

To support calcium absorption, bone formation, and maintain bones, the body needs vitamin D. You need to get enough vitamin D daily by consuming foods that contain vitamin D, such as salmon, sardines, fish oil, tuna, oysters, shrimp, egg yolks and mushrooms.

Apart from food, vitamin D can be formed by the body with sun protection. But remember, avoid very long basking in the hot sun.

3. Doing regular exercise

To treat bone health, you are also advised to regularly exercise. By exercising regularly, your muscular strength, coordination, and balance can be maintained together properly. In addition, your risk for osteoporosis can also be reduced.

4. Stop the routine of smoking and drinking alcoholic beverages

To maintain bone health, stop smoking routines. This is because the content of cigarettes can trigger bones to become brittle. You should also avoid consuming alcoholic drinks, because it can increase the risk of osteoporosis.

5. Fulfilling daily calcium requirements

In addition to vitamin D, also make sure your daily calcium intake is met properly. Lack of calcium intake can trigger a decrease in bone density, moreover it can increase the risk of fractures.

Daily calcium requirements are determined by age. Usually adults need about 1000 mg of calcium per day. To meet these needs, you can consume foods that contain calcium, such as milk, cheese, tofu, spinach, tempeh, broccoli, sardines, salmon, kale, and cabbage.

6. Taking calcium supplements

In some circumstances, just as there are disturbances to the digestive tract, menopause, and diet or diet that lacks calcium intake, and also during pregnancy, breastfeeding, you need extra calcium that can be consumed routinely to protect bone health and prevent osteoporosis.

One option is a calcium supplement that contains calcium carbonate. You can take this calcium supplement after or together with food. This can reduce discomfort in the stomach, and support increasing calcium absorption in the body. You are counted as having been recommended to consume it according to the advice listed on the product packaging.

Some calcium supplements are calculated to contain vitamin D and vitamin C. The combination of calcium together with these two vitamins will support the absorption of calcium by the body.

Various ways to protect bone health above you can try to reduce the risk of osteoporosis. But if you have certain medical conditions, you should always carry out consultations with your doctor so that the treatment can be in accordance with your situation.