Ways To Develop Your Bones Including The Intake Bone Supplements
There are several ways through which you can build the bones in your body. Of course, the most effective way is through continuous consumption of bone supplements, but there are other methods too. This article outlines bone supplements and other ways to promote the growth of strong and healthy bones.
Engage in weight-bearing exercises
Weight-bearing workouts contribute a lot to the building of strong and healthy bones. Some of these exercises are weight training exercises, Tai Chi, yoga, walking, and jogging. The exercises send signals to the body for more deposit of minerals in the bones.
The exercises may be difficult at the beginning, but when you continue, it will get to the time your body will not only be used to it, it will also yearn for it. By then, the exercises will be nothing but fun.
Take bone building beverages
First of all, you should reduce your intake of sodas. You know why? It is because soda contains phosphates which strip the bone of calcium. For the same reason, you should also reduce your consumption of caffeinated beverages and alcohol.
While taking pure water is helpful, you should take only water that does not contain fluoride. Fluoride increases the risk of hip fractures by 20 t0 40 percent. Fluoridated water has also been linked to bone cancer and some other ailments like heart disease, digestive difficulties, and many more. Your best bet is to drink milk from organically raised and grass-fed cows. The milk contains healthier calcium than other kinds of milk.
Consume a lot of veggies
Veggies are a good source of calcium. Leafy green strengthens the bones more than most veggies. Other calcium-rich veggies are kale and broccoli. If possible, you can include them in your daily diet. Seafood also contains a lot of calcium. So, you should ensure you take shrimp, oysters, shellfish, sardines and other kinds of fish. Taking seafood up to three times in a week is okay.
Taking bone supplements
This is the best source of calcium and it is also the best way to promote healthy growth of your bones. No matter how much you eat, you may not be able to get adequate amount of calcium without supplements. For people who are 50 or below, they need to consume about 1,000 mg of calcium in a day. Men who are above 50 but below 71 can still maintain the daily intake of 1,000 mg of calcium while women who are above 50 can increase their daily consumption to 1,200mg.
After men attain the age of 71, they can also increase their daily consumption to 1,200 mg too. It works best when you divide your daily consumption into different parts. For instance, if you intend to take 1,200 mg of calcium in a day, you can decide to take it in three equal parts of 400 mg each. You may even take it along with each of your meals.
Although calcium plays important role in the development of bones, it can’t do it all alone. Other nutrients will also support. Here are the other important nutrients.
Conclusively, although all the tips above are good for building strong bones, it is better to plan a diet and cultivate habits that will both promote general healthy living and not only bone development.
View Larger Map