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How to Care for Your Bone Structure
5 Best Success Tips!
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Our skeletal system is, in essence, the framework in which we hang everything on.
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Our bones provide structure and protect the vital organs. However, we don’t do everything we can to take care of them.
As we age, bone mass can greatly deteriorate. This can contribute to bone diseases like osteoporosis. Thus we run the risk of fracturing ourselves as time goes on.
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It is best to prepare your bones for aging by looking after them now. And the good news is that there are simple and effective ways we can do this.
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How to Care for Your Bone Structure: Success Tip #1
Eat Good Fats
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Good quality fats are an essential component of building bone strength. The great modern irony is that we now fear fat as a rule ~ so we go for the low-fat options of everything! This actually does a great disservice to our bone health.
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Fat is how vitamins are absorbed most effectively. This is especially so for vitamin D and vitamin K, as well as calcium.
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Many foods which are rich in essential fatty acids include seeds, nuts, and oily fish like salmon.
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If you are a meat eater, you can adopt eating the collagen from animal bones. These contain a healthy dose of minerals to support bone strength.
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Use the leftover bones from a meat carcass, boil them up for 8 to 12 hours (preferably as long as possible) in a crock pot. Either drink the bone broth or add to food.
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How to Care for Your Bone Structure: Success Tip #2
Get Proper and Sufficient Exercise
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Exercising using weights is a great way to build up bone mass. It also helps to promote good posture.
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If you have stayed away from exercise due to an injury, visit an osteopath like Bondi Junction to help get your mobility up and running before starting any type of training.
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By making time once a week to take part in some strength training, as opposed to cardio, you will be able to build bone density regardless of your age.
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Exercises like squats, deadlifts, shoulder presses, bench presses, and bent over rows are the standard strength training moves.
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Just remember to not overdo it with the amount of weight and don’t forget to stretch before attempting this.
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How to Care for Your Bone Structure: Success Tip #3
Increase Your Calcium Consumption
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It is incorrectly assumed that calcium is all you need to build healthy bones although it is definitely a contributing factor.
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For the lactose intolerant, there are many other great sources of calcium, including parsley, kale, pak choi, almonds, seaweed, sardines, anchovies, and broccoli.
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By having a varied diet, you will get calcium from a wide range of sources.
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How to Care for Your Bone Structure: Success Tip #4
Decrease Your Sugar Intake
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Depleting your body of essential minerals like calcium will have a direct impact on your bone health. Acid forming foods like caffeine, refined sugar and alcohol should be reduced.
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How to Care for Your Bone Structure: Success Tip #
Get A Daily Dose Of Vitamin D
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A vitamin D deficiency is linked to many health problems. A big risk is an increased risk of bone fractures. Vitamin D also helps with the absorption of calcium into the body.
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The most natural way to get vitamin D is to spend 20 minutes in the sun two to three times a week.
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If you are in a country without much sunlight, getting a quality supplement should help too.
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