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The strength of your bones drops over time and many people have weak bones to begin with. This latter issue is partly down to genetics, but is being increasingly encouraged by poor diet and activity. Putting a stop to the weakening of bones should be something that is put into place early on in your life. The longer your delay putting together a solid diet plan and lifestyle pattern, the more ammunition you provide to the onslaught of age and time.
Women are more likely to face bone-related disorders, as has been proven, but a fair proportion of men also develop those disorders. The three most common bone disorders are osteoporosis, osteoarthritis and rheumatoid arthritis, all three of which are painful and life-restricting illnesses. Chances are you know somebody who experiences one of these. Think for a moment what their daily lives might be like and you’ll have some incentive to prevent their occurrence as much as it possible to do so. What’s truly troublesome is that no cure exists, which means when they have developed, you’ll be stuck with it.
There are a few things you can do to improve the condition of your bones and many things you can include in your diet. That’s what we will be talking about in this article.
What Foods Should You Eat?
It’ll come as no surprise for you to know that calcium-rich foods are what you should be eating. Calcium is essential to the development of strong bones, but there are a few other nutrients you should also be consuming. But, ideally, you can get all the calcium, and indeed all the nutrients you need, from a balanced diet. Balanced diets are few and far between, however, and we’re all guilty of not always following one.
The estimated amount of Calcium required everyday for an adult is 700mg. If you don’t want to opt for supplements, you’ll have to get them from a good old fashioned natural diet. One common source is dairy products. Milk and cheese are both common household ingredients. It’s not just kids who should be drinking a glass of milk every day, it’s a recommendation adults should commit to as well.
The green and leafy vegetables that you were almost forced to eat as kids are also great sources of calcium, along with other vitamins and minerals. Cooking a dish with Spinach or broccoli everyday is a good way to go about getting your leafy portion of calcium.
Another place you can go to for your calcium requirements is nuts. Almonds are the nuts in point here. They contain about 250mg of calcium per 100gms, which is exceptionally high amount. They boast of many other benefits as well, and that’s why they’re among the healthiest and most recommended foods by experts.
Physical activity can help strengthen bones, so get some exercising done every week. Exercising is a known deterrent and/or preventative for some many illnesses. It almost behoves people to get out and strain themselves in the light of this piece of knowledge. Many studies confirm the positive effect of activity on bone density.
Alcohol has been found to hamper your body’s ability to absorb calcium, so you’ll want to cut the drinks down. Smoking weakens the bones and this is especially true for women.
The wearing and tearing of bones is inevitable as we age, but there’s a lot we can do to delay the occurrence. If you’re particularly vigilant, you can avoid a lot of what many others face. It’s important to start early. Nowhere is it more important to begin a change early than in the matter of health. As with many health aspects of our body, a negative change, once established, is irreversible and the consequences must be suffered permanently. This is what makes it so important to focus on your diet, and not just in the case for weak bones.
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