How to Keep Your Bones Healthy and Strong

A bone is one of the most important parts of your body, providing a perfect structure for support. Bones also play an active role in protecting your organs and storing calcium. It’s really important to store maximum calcium in childhood and adolescence so that he or she can live a content life afterwards with strong and healthy bones. Otherwise, the life doesn’t give you any comfort when you are not much healthy to face the circumstances in your old age.

Protecting your bones in not as easy as you think. You need to understand everything about the required diet and physical activities that are essential to having healthy bones. Remember, your bones are continuously changing through a simple process in which, old bones are broken down and new bones are made. Especially when you are young, your bones are broken and made faster than any other part of your age.

Whether young or old, you need to do your best to keep your bones healthy and strong so that you may not become a prey of osteoporosis that is a disease that makes bones brittle and weak. Therefore, the higher you get bone mass, the more will be stored “in the bank” that you can use in your old age.

What Leaves Effect on Your Bone Health?

There are a number of factors that can leave direct effects on your bone health. Some of them are given below:

• Calcium in Your Diet:

You need to take adequate calcium in your daily diet to keep your bones healthy and strong. Otherwise, a diet with low calcium can increase the risks of early bone loss and fractures.

• Physical Activity

People who don’t do much physical work happen to be a favorite prey of osteoporosis and other relevant diseases. Therefore, you should keep your body physically active so that it can easily bear small injuries and damages. Also, when you get any small injury or pain in your body part, better use a pain relief creams rather going towards chemical pills.

• Tobacco and Alcohol

You can go through a number of researches on different reliable platforms that tobacco also plays its part in weakening your bones. Along with Tobacco, Alcohol also plays an active part in increasing the risk of osteoporosis.

• Hormone Levels

If thyroid hormone is found excessive in quantity, in the result, they can also cause a bone loss.

• Certain Medications

Certain medications can also cause different bone problems in your body. The long term use of certain medications like Prednisolone, prednisone, dexamethasone, and others can leave some certain bad effects on your bones.

Foods That Can Make Your Bones Strong

As the nature has made bones one of the most important parts of your body, it has also provided a number of useful substances to keep your bones strong and healthy. There are plenty of calcium-rich foods available in the market that can help you live a tension-free life with healthy bones. Here are some of the foods that can effectively help you in gaining bone health:

• Milk

Milk and other dairy products are a pretty good source of calcium. By taking adequate amount of milk daily, you can provide your bones enough calcium that can keep them strong and healthy. According to most of doctors in the United States, you should get 1,000 to 1,200 milligrams of calcium every day,and milk is of the most recommended foods and drinks of getting calcium. Along with milk, you can also take other dairy products like yogurt, cheese, kefir, and others.

• Nutrients

You can also take different nutrients like vitamin K, potassium, magnesium, and others that can help you absorb calcium in your body. You can effectively take these nutrients by taking different healthy foods like vegetables, fruits, nuts, seeds, fish, grains, and others. By taking protein in your diet, you can effectively build muscles and muscles can help you keep your bones strong. Considering this, you can also take protein-rich foods like meat, shellfish, legumes, poultry, and others.

Other foods that can leave good effects on your health are:

  • Cheese
  • Sardines
  • Eggs
  • Salmon
  • Spinach
  • Fortified Cereal
  • Tuna
  • Collard Greens
  • Oranges
  • And many others.

Consequently, keeping your bones strong and healthy is really important to live a happy life especially when you get old. Following the above tips, you can build the density of your bones and save enough bone mass that can be used in the old age!


Safikul Islam is a professional Software Engineer with vast experience in research and development field. Presently, He Works for eLiveStory. He also has a strong passion for writing creative blogs and articles about fashion, new technology,Jewelry and following the latest trends in these areas.

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