5 May 2017

10 Ways to make the Bones Strong

How do I make my bones strong? For the person who sent this question, she might probably have been seeing signs that her bones are brittle or weak which makes her seek answers to the question above on ways by which we can make our bones stronger which we will be providing answers to this question on how to have a stronger bone as you read on with this post.



Over 200 bones are present in the body which are used for body balancing, for posture, for blood production since blood is produced in the red bone marrow but when people lose their bones density or bone mass, it result to loss of calcium that could cause weakness, fractures, brittle bones, arthritis, osteoporosis, early menopause and majorly body pains.  Loss of bones or weak bones may be as a result of loss of calcium which result as we grow older or sign of menopause in women.


So, if you are to make your bones get stronger with an increase in density and calcium contents, then you need to do the following;


1.  Calcium rich food: If you noticed your bone density is getting reduced through signs like weakness or brittle bones, then you need to start eating more calcium rich foods so as to replenish the lost of calcium contents in the body or bones. This can be achieved by eating calcium rich foods such as sea foods, bones of fish, bones, soft bones, poultry animals, milk and many more.

Bone Strong

2. Vitamin D foods: This is similar to what was explained in (1) above in the sense that If you observe low bone density or weak bones through signs like weakness or brittle bones, then you need to start eating more Vitamin D rich foods so as to replenish the sudden lost of calcium in the bones/body. This can be achieved by eating Vitamin D rich foods such as egg, milk, fish, crabs, lobsters, shrimps and majorly fruits.


3. Exercise the body: another way to make your weak bones stronger and stronger is to do exercise regularly, this helps to lubricate the muscles and tendons surrounding the bones and it also enhance easy movements of the bone joints which makes the bones get stronger. Good exercises that helps the bones includes jogging, running, cycling, swimming, speed walking, jumping and stairs climbing.




4. Take Vitamin supplements: in the absence of natural foods that contains vitamins for bone replenishment such as eggs, fish bones and milk, you can also take Vitamins supplements which can be inform of pills or liquid so as to get instant supply of calcium into your body to make you stronger and healthier. 

5. Walk more: Just like I explained above in number (3) exercises are good not only for the body but to the bones as well. When you walk more instead of going out with your cars or bus, it does not only help the heart but also helps the bone and its tissues. Walking makes the bone tissues get healthier, it lubricates the muscles around the bone areas and more calcium are deposited during the walking exercises.


6.  Eat bread: sometimes I wonder how I can get to increase the amount of calcium contents in my bones but a dietician recommends that I eat bread and it really work a lot. Bread is a carbohydrate which is fortified with calcium directly or indirectly. But to achieve a good result in this, you don’t just eat more bread but eat in moderation simply because only the moderate amount is required by the body while other are excess and can even create more problems when in excess.


7.  Reduce Caffeine: one of the sure ways to make your bones strong is to reduce your daily consumption of caffeine, caffeinated foods or drinks. More caffeine consumption decreases the amount of calcium in the bones and this can lead to weak or brittle bones.


Read AlsoHealth Benefit of Eating Fish

8. Reduce alcohol: another good way to make your bones strong and stronger is to reduce your daily consumption of alcohol or alcoholic drinks such as beer or rum. When you drink too much of beer or rum, the level of calcium decreases in the bones and this can lead to weak or brittle bones just as I said earlier. It means if you already have signs of low bone density or weak bones, you need to shun alcohol for that moments and take more drinks that contain calcium or you drink water.


9. Eat more whole grain
: whole grains belong to the class of food called cereals. This food gives energy and they also supply nutrients and elements like calcium to the body which improves bone density and energy.


10. Quit smoking: another good way to make your bones stronger than it used to be is to reduce your daily smoking of cigarette or weed. When smoke cigarettes excessively, the amount of calcium in the bones also decreases and this can lead to weak or brittle bones. It means if you already have signs of low bone density or weak bones, you need to stop smoking so as to get boost in the calcium contents in your bones.


In conclusion, the different ways to make the bones stronger as discussed above includes eating more whole grain, consumption of more calcium rich foods, consumption of calcium supplements, consumption of Vitamin D foods, do more exercises, walk more, moderate consumption of bread, reduce alcohol, reduce caffeine consumption, and quit smoking. Thanks for reading.

1 comment:

  1. cool information. the best thing i learnt reading this is the sources of calcium you mentioned. thanks

    ReplyDelete

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