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6 tips to build healthy bones

January 19, 2016 11:03 IST
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Healthy bones = healthy body!

How to keep your bones healthy

There are a total of 143 joints in the body.

It is vital that we keep our joints supple, strong and healthy.

Every day, we are constantly putting stress on the joints in our body and don't pay attention until they start screaming at us in pain.

Age may be on our side now, but before you know the years will fly by and you could be staring at either osteoporosis or arthritis.

This is also relevant to people who go to gym. Often they do not treat their injuries properly which can even aggravate it in the longer run.

While we all know the importance of intake of calcium in our diet or through supplements, keeping a tab on one's weight will also help the bones to retain their strength.

Like all ailments, you can do your bit to bone related conditions at bay.

From nutrition to supplements and exercise to diets, here are some of the ways to ensure that you keep those joints running:

Do not ignore stiffness

One of the first signs of joint problems is stiffness. Ignore it at your own peril.

If you have been sitting in a position for too long and find it difficult to get out and walk the first few steps, alarm bells should go off in your head.

Poor posture and improper sitting or standing in a position for long hours are few of the reasons for joint problems.

Make sure you do some stretching exercises daily so that they become more supple and compliant and less prone to injury.

Bend every now and then to make sure your discs can move in a fluid motion without causing you any pain.

Reduce weight and exercise right 

The leading cause of joint pain in women is obesity.

Women are also most prone to osteoporosis.

Reducing body weight decreases the chance of contracting osteoporosis by almost 20 to 30 per cent.

While exercising you must give equal attention to your bones apart from the muscles.

Bones becomes stronger like muscles when they are active. Hence, it is necessary to include weight-bearing exercises to ensure that it strengthens the skeletal structure by applying the right amount of pressure.

This helps in production newer cells which strengthen the bones.

Some exercises that help to build stronger bones are brisk walking, dancing, aerobics and muscle-strengthening exercises.

Less cola intake 

We all have our love for sugary drinks. Removing it altogether from the diet will have fantastic results on our health.

However, if you still crave them, then stick to a glass a day. This is applicable not only for cola but also for alcohol.

Get out in the sun 

Human body needs Vitamin D to absorb calcium and build healthy bones.

Lack of it can cause to weaken your bones. One of the best sources of Vitamin D is the sun.

Soak in the sun with an early morning walk. If you are running short of time, then switch to including Vitamin D in your diet.

Food sources that are rich in Vitamin D include fatty first such as salmon, mackerel and tuna; egg yolks; cheese and fortified milk; as well as fortified juices.


Keep an eye on your thyroid levels.

Women, especially those above 40 years of age, need to take special care since the risk thyroid increases the bone weakness and can consequently lead to osteoporosis.

Bone density test 

This test evaluates the strength of your bones and indicate your potential risk for osteoporosis. The most commonly measured areas are the hip, spine and the heel.

Most of us have the mentality that until our joints begin to hurt us, we don't really need to take any action. That is wrong.

If we start now, then we will be helping ourselves get rid of years of daily discomfort.

One needs to stay active, strengthen and lubricate the joints and make sure that you look after your body in totality.

Lead image used for representational purposes only. Image: Victoria Garcia/Creative Commons


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