Top 4 Tips for Healthy Bones | THSOC

The human body consists of 206 bones that help form its shape. Bones perform a number of important roles such as providing support to the body and protecting vital organs. Weak and unhealthy bones can result in various bone diseases. To help their patients (especially those with a family history of bone deformities) avoid health issues, many orthopedic surgeons in Plano, TX and other parts of the U.S. provide effective tips to strengthen bones and improve their overall condition. The post lists some such tried and tested measures. Take a look.

1. Say no to Smoking

Smokers pay attention! The years of chain smoking you have indulged in may give you a temporary high, but can result in grave long-term repercussions. Smoking can deplete the estrogen level in the body, which is not good news, as estrogen helps the bones retain calcium and other important nutrients. Smokers, typically have a lower bone mass as compared to non-smokers, and face a high risk of fractures. Women smokers run the risk of experiencing menopause earlier, which accelerates the process of bone loss.

2. Consume Foods Rich in Calcium and Vitamins

A regular supply of calcium and vitamins, C,D and K to the body is central to maintaining bone health. Some rich sources of calcium are dairy products, salmon, tuna sardines and tofu. Kale, broccoli, spinach and cabbage include vitamin K in huge amount, whereas vitamin C is found in fruits such as strawberry, orange and pineapples. For maintaining proper bone health, it is also important to cut down on foods that include saturated fats.

3. Maintain a Healthy Body weight

rnWhen it comes to maintaining healthy bones, both an underweight frame and more than normal body weight must ring warning bells for the person. While a low body weight can result in decreased bone mass, an overweight person is at a high risk of experiencing reduced bone turnover and an increased bone mass. Maintaining a healthy body weight can help avoid these problems. Include weight training in your regimen as it helps strengthen bones and muscles. If, however, you are interested in low intensity workout, try dancing. Read More : It’s No Joke: Osteoporosis is on the Rise among Men and the Results are Deadly Serious

4. Consume Supplements

An unhealthy food is one of the many side-effects of our insanely hectic lives. To help combat the adverse impact of some deficiency, many doctors recommend consuming vitamin and mineral supplements to their patients. Individuals who consume medications that include corticosteroids (a steroid known to ease joint inflammation and pain) must also consume vitamin-D supplements. Patients suffering from osteoporosis must take bisphosphonates, a drug that helps build bones. Individuals must, however, consult their doctor before starting to use these or other supplements, particularly vitamin supplements, as their overdose can result in heart problems.

Conclusion

Healthy bones are important for a disease and stress-free life. Following these tips will help strengthen your bone, which is a must for a healthy life. If you drink alcohol, limit your drinks to not more than 10 drinks a week (for men) or 7 drinks a week (for women). You must also spend at least five minutes in the Sun everyday as it helps boost bone health.