You must understand that bone is a storage center for various minerals, including the production site of blood cells. You have complete control over your bone health, even if you have a family history of bone problems. Here are some ways to Maintain Optimal Bone Health.
How to Maintain Optimal Bone Health
Monitor Calcium IntakeWhen you are young, maybe you are not too worried about the intake of calcium that enters the body. The effect is also not too pronounced because there are no symptoms of mineral deficiency. Calcium that is too low can contribute to bone loss and increase the risk of fractures.
Health professionals recommend that you pay attention to calcium intake because this is an important mineral for bones. Some foods that are good for bones with high calcium are cheese, almond milk, kale, okra, tofu, sardines, salmon, to yogurt.
Meet the Needs of Vitamin D and KVitamins that are good for bone health are vitamins D and K. Associated with calcium absorption, you need to meet the needs of vitamin D in the body. Unfortunately, there are not many foods with high levels of vitamin D. Call it fatty fish meat (salmon and sardines) and fish liver oil.
In addition, foods such as beef liver, egg yolks, mushrooms, and cheese contain very little vitamin D. Therefore, health experts allow you to take vitamin D in supplement form. Meanwhile, you also need to take vitamin K. This vitamin will modify the protein osteocalcin to help the process of bone formation. Good sources of vitamin K are liver, eggs, cheese, and meat.
Protect Yourself From InjuryOne way to maintain bone health is to avoid injury. Injuries or fractures can cause other medical problems. There are several things you can do to protect yourself from injury. First, use a helmet when driving. Second, you also need to use the right shoes when doing activities outside the home. Third, use safety equipment properly when exercising. Finally, make sure you minimize the various things that can trigger falls in the house.
Weight Training RegularlyTo increase bone density, you can try lifting weights. Examples of high-impact weightlifting exercises such as dancing, climbing, and tennis. Meanwhile, you can also try low-impact things like brisk walking. Some of the above sports not only increase bone density but also protect bones from injury or fracture.
If you're not interested in weight training, you can keep your bones healthy by staying active. At least do regular exercise for 30 minutes every day or 150 minutes per week to maintain muscle and bone mass.
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