Strong bones are one of the most important parts to a healthy lifestyle. And our teachers have been telling us bout it for years. Through encouraging us to drink our milk and eat all our lunches, they’ve reminded just what the right substances can do for our bones. But now that it’s later in life, those same values haven’t changed –there just isn’t someone reminding us about it each afternoon.
To make the most of your existing bone density – and to increase that level – follow these easy steps. Just by adjusting daily habits, you can work toward stronger bones on the inside out.
1. Take in More Calcium
This one is obvious. But without calcium, bones can’t build or repair themselves. Be sure to take in a steady level of calcium each day to achieve maximum results. And if you’re not a big fan of milk, look to dairy products or alternative foods instead.
2. Pair it with Vitamin D
Another important substance is vitamin D, which allows the body to absorb ample amounts of calcium. Contrary to popular belief, you can’t get this by spending a day in the sun (though that helps the body absorb the vitamin). Be sure to look for foods or supplements with vitamin D to increase your levels on a daily basis.
3. Get Moving
Believe it or not, bone density is directly reflected by the amount of movement and impact on the bones. By running, walking, and stretching as a routine, you can increase bone density through movement alone. Look to specific exercises that target different bones, or try all-over work outs to strengthen the body as a whole.
Whether you’re the victim of a bad bone density test or are just needing to bulk up your bones, look to the above for easy, yet effective, strengthening methods.
It’s no secret that calcium is an important part of one’s diet. From a young age, we’re taught to drink plenty of milk, to take in the right levels of vitamins, and to not let our taste buds get in the way. Milk, and other forms of calcium, are important, and without them our bodies wouldn’t be able to properly function. There’s also plenty of proof behind this slated motion. Calcium = proper health from the inside out.
Here’s why:
It Makes for Strong, Healthy Bones
Even if you prefer to take your calcium in non-dairy form, there are plenty of health benefits to be had. Calcium helps build strong bones by way of size and density. Children should consume calcium on a regular basis, but so should adults. As we age, bone health tends to decline, and replenishing ourselves with enough calcium allows them to naturally repair. Without proper bone health, one is susceptible to injury, disease, or chronic bad posture – all of which can affect everyday functions, such as blood flow and digestion.
It Improves your Blood Pressure
Though this perk is dairy specific, it doesn’t make it any less important. Studies show that consuming three portions of dairy and five of fruits and veggies can help regulate blood pressure. Look to this natural dietary fix when the doctor mentions high numbers, or just to stay healthy year round.
It Reduces Your Risk for Disease
Taking in a steady amount of dairy has been linked to a reduced chance for cancer, cardiovascular disease, diabetes, and obesity. Combined with fruits, veggies, and other healthy foods (on a regular basis), this well-balanced intake can prep the body for a better fighting chance against disease. And avoiding these illnesses can also mean better eating habits, healthier blood flow, and steering clear of all the sicknesses’ nasty side effects, such as sleep apnea, chronic pain, and frequent hospital visits.
