Did you know once you develop a calcium deficiency in your adulthood can never be recovered? Yes, that is exactly why you need to keep a track of your health and bones in order to live an active life where you can walk and not depend on anyone else for the smallest of activity. There has been an increase in osteoporosis recently; a deficiency disease that causes the softening of bones and loss of bone mass causing your bones to become brittle and break eventually.
As you age, your risk of developing this increases and is common especially amongst women and comes at a greater threat to them but you don’t have to worry since we are going to outline simple yet effective ways for you to start taking care of your bones and making healthy choices that reduce your risk of loss of calcium which can be stressful.
Calcium and vitamin D
It comes as no surprise to suggest calcium as the most important nutrient of bone development and maintenance and is the first thing you associate whenever the word bones are used. Your bones are formed by calcium and are the most crucial element needed by the body for functioning.
Calcium makes 80 percent of your bones and so its health is hugely dependent on your intake of it. Calcium and vitamin D are equally important when it comes to the formation and absorption of this nutrient.
Vitamin D is needed by the body for the absorption of calcium and can be best obtained from sunlight and other food sources such as eggs, fish, and fish oil.
Milk is rich in calcium and also contains vitamin D and so acts as a perfect calcium-rich food that should be consumed daily and can be incorporated in other ways as well. Other dairy products, green leafy vegetables, and others are equally important and healthy. And so consumption of calcium-rich foods can help you give strength and maintain a balanced reconstruction process. Roasted almonds are another great source of calcium foods.
It is not a guarantee that diet solely can help you recover from calcium deficiency and so supplements are another good way to make up for the lost calcium.
Supplements are a good way to meet our needs best when the diet is not enough to reach your required target. It is always best to consult your doctor or pharmacist when it comes to deciding which supplement to take and will be better for your required needs.
Yes, exercise is a great way to make your bones strong and healthy as you are making good use out of them and making them move and keep active. Physical activity helps bone reconstruction and improve its strength. It also helps improve muscle strength, balance, and coordination.
The best exercises when it comes to keeping your bones healthy and strong are the ones in which your body supports its own weight or work against a resistance.
Examples include running, swimming, running, dancing, weight training, and other sports. It is not important to exercise like crazy every day or exert more than you can, instead of light movements are just as effective provided you do it regularly and make use of your bones. However, still, 30 minutes of exercising is recommended daily and should be followed in order to make a greater impact.
Avoid Access to Caffeine
This won’t come as a surprise and can cause you to lose calcium. Caffeine found in beverages such as tea, coffee, and cola increases calcium loss in urination. It is not advised to have more than 2 cups of coffee per day and in order to make up for the lost calcium, you should have 1 glass of milk in return for 4 cups of coffee.
All of these excessive sugary drinks can cause loss of bone density and other health problems and should be completely opposite.
Limit Sodium Consumption
Studies suggest that excessive sodium intake accelerates the loss of calcium in the urine leading to reduced bone health. Since most of the consumed sodium comes from processed foods rather than table salt, it is recommended to limit the consumption of such foods. Herbs can be used for extra flavor and table salt should be avoided whenever possible.
Another major cause of loss of calcium is smoking and not only is smoking bad for bones but overall health as well and should be avoided completely. Research suggests that tobacco disrupts the absorption of calcium due to certain hormone level changes.
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