Simple Steps to Healthy Bones

Bones make the foundation of your body. In this post, we will tell you some very simple ways to maintain healthy bones.


                Aging is unavoidable. Whether we like it or not it is going to reflect on our bodies. Be it the graying of hair or weakening of the nerves. But, one particular result of aging that we all experience through the years is the thinning of our bones. As years go by, our bones tend to lose density and it reflects in our day-to-day life and activities. The man who could move a heavy chair with absolute ease can be panting by merely lifting it. Our bones give us indications on a regular basis; indications that they need care and immediate attention. If we do not take them seriously and make necessary changes, our bones would be vulnerable to injuries.

Building strong bones is a stepping stone to a healthier YOU. They define body structure, safeguard the organs and give enough support to the muscles; not to mention that they store the calcium our body requires. It might seem like a humongous task but it is not as tedious as you think it is. All your bones require is minute changes in your lifestyle. The first step to good bone health is the understanding of how your physical activity, food intake and your lifestyle in general contribute to your bone mass. Bones needs to be nurtured from a very young age. But, even in your adulthood, you can adopt methods to protect them.

Here are a few ways by which you can work towards strengthening your bones.

  • Boost your calcium intake: Diets low in calcium contents can lead to a serious drop in bone density. Eat dairy products, tofu, almonds, salmon, sardines and your very own green leafy vegetables.
  • Get soaking in the sun: You know what we mean. Get your daily dose of vitamin D from the early morning sun. Even if you take significant amounts of calcium, your body will not absorb it without sufficient vitamin D. You can also take supplements to meet your daily needs.
  • Adopt weight-bearing exercises: Exercises that make you work against gravity such as running, jogging and trekking can be a great way to strengthen your bones. Dancing, interval-training, tennis and basketball are some other options.
  • Get bone density tests: Some factors such as gender, age and heredity can also lead to poor bone health. These are factors that are not under your control. Hence, the wise thing to do would be getting regular tests and tracking your bone mass. This way you can immediately treat any complications with medication and the required treatment.
  • Stay away from alcohol and cigarettes: This advice holds good for any disease or health issue concerned but specifically with bones, smoking and drinking can lead to a loss in bone mineral density.

Follow these and you will be on a good path towards looking after your bones. Feel like something is wrong? Just drop by at SPOT Hospital, a comprehensive hospital for orthopedics and we will help you diagnose and treat it!

Simple Steps to Healthy Bones

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