Brittle Bones: 6 Habits That Can Improve Your Bone Health
Building stronger bones and muscles are really important if you want to live a better and healthy life. We are living in a time where most people focus on consuming unhealthy foods. Whether they realize it or not such foods can be quite dangerous for them in the long run, this is why we describe in this scholarly article for improved your bone health.
When we reach the age of 30, that is the time when we fully develop and accumulate our bone mass and if you lack the bone mass during this period then it can be an alarming situation for you in the future. This is why it’s very important that you do focus on building stronger bones and avoiding things that might damage your bones.
After the age of 30, you will start facing bone-related issues. One of the most common bone disorders is brittle bones. Such bones are easily breakable and are quite weak. There are certain foods that are high in calcium and these foods should be a part of your diet. Bone broth, sardine fish, and nuts are really important for your bone health. There are other important habits that we will discuss further below.
1. MAINTAIN A STABLE WEIGHT
This is one of the most important things that you should work on. Maintaining a stable weight is really important if you want to have healthy bones. There is a certain limit to what your bones can bear and lift and if you are overweight then it will be really difficult for your bones to maintain a proper weight.
Doing regular exercise will help you in improving your overall health and fitness. Not only you will be able to have better bone health but you will also start to shed fat and gain muscle mass.
2. EAT LOW-CALORIE FOODS
As I mentioned above, maintaining a stable weight is really important, and in order to do that, you also have to consume foods at a moderate level. Overeating can lead to obesity and we have to avoid that.
Foods like oats, berries, eggs, and fish are low in calories and should be a part of your daily diet. These foods are rich in nutrients like omega-3 fatty acids and protein. Both of them are great for your bone health.
3. DO STRENGTH TRAINING
Studies have shown that people who opt for strength training have stronger bones because your body works in a way that it grows according to your daily need. If you are some lazy person then your body will work according to that.
If you are willing to have strong bones and muscles then doing regular strength training is really important. Doing low reps with high weights will help you a lot in building stronger bones.
4. GET PROPER REST
Not getting enough sleep can mess up your body in a very bad way. Just like any other machine, our body needs proper rest and if you are not giving it that then you will start to notice a few common things. 1) lack of focus, 2) fatigue, 3) Skin issues, 4) Weight gain, 5) Joint pain.
These are some of the issues that you are going to face if you don’t take proper rest. Like I have mentioned above that all of these things lead to brittle bones. This is why getting proper rest is really important for your health.
5. EAT HIGH-CALCIUM FOODS
As our bones are made up of calcium and protein, your diet should be filled with foods that are rich in these nutrients. If you want to have better bone health then you should focus on consuming foods that are high in calcium. Sardine fish contains bones that are easy to consume and are quite high in protein and calcium
Similarly, you can add chicken bone broth to your diet that is made by cooking bones for several hours and this allows the broth to have all the nutrients of the bones. Such broths are high in collagen as well. So, try to add such foods to your daily diet.
6. ADD COLLAGEN TO YOUR DIET
As we grow old there is one thing that goes down in production and that is collagen. It is one of the most important proteins for our body and is responsible for holding our overall body structure. Adding collagen to your diet will help in improving your skin, bone, and muscle health. Try to add more collagen to your diet if you are willing to improve your overall health.
Although. Once you have any kind of bone issue, it becomes quite difficult to treat it. This is why it’s really important for you to take early precautions and focus on your lifestyle to improve your bone health. There are tons of other things that can help in improving your bone health but the ones that I have mentioned above are good for those who have just started out their fitness journey and want to build stronger bones.