What Helps Build Strong Bones?

You use your bones every day and you may tend to overuse them sometimes. That is why it is important that you take care of them so they remain strong as you grow old. This helps prevent degenerative conditions like osteoporosis. Osteoporosis is one of the most frightening diseases in which bones get fragile and can break easily. It may be considered as a concern for the elderly but the truth is, it can be prevented at such a young age already. In order to make bones strong, you must take more calcium, vitamin D, and healthy physical activities.

Calcium and Calcium Alternatives

Calcium is what bones are made of. It is also one of the most important nutrients needed by the body. It helps your heart, nerves, and muscles to function properly. Almost 99% of the calcium we have on our body is stored in our bones. There are different calcium recommendations depending on age. However, children and teenagers are advised to maximize their calcium intake so they can also maximize the calcium storage in their bones. Drinking milk and a balance of dairy products can help you have good calcium level in the body. But when you happen to have lactose intolerance or indigestion of dairy products, you can just take calcium supplements prescribed by your doctor. They are available in many forms like powder, tablets, liquids and chocolate. You should take note that the maximum intake of calcium supplement each day is 500 mg because too much can cause gastric upset. Some foods contain calcium as well like beans, broccoli, sardines, tofu, orange juice and broth from meat bones.

Vitamin D

The use of vitamin D is very important since it helps with the transportation of the calcium to the bones. Eggs and milk are some food that contain vitamin D. The body produces vitamin D as well when exposed to sunlight. For children, 10 to 15 minutes of exposure to sunlight every day is enough. Elders may need to drink vitamin D supplements since they do not get outdoors that often. Younger adults need around 200 IU of vitamin D per day while older ones need around 400 to 600 IU. What’s interesting is that a cup of soy milk can already provide 100 IU of vitamin D.

Healthy Physical Activity

Weight training is a good exercise for the bones to strengthen. It also prevents calcium loss. People who are sedentary are at risk for high calcium loss. Simply walking, jogging, running, weight lifting, dancing or any sport that requires physical movement are good exercise for the bones. You can have a regular 30-minute walk or jog every other day or have a 15-minute weight lifting session with provision from experts in order to maintain the calcium level in your bones.