Did you know that the maintenance of strong and healthy bones do not require you to spend a fortune on pills, shakes, and supplements? All that you need is to do the right thing at the right time to enhance the mineral density of the bones and make them stronger and more robust.
Osteoporosis is one of the chief causes of the weakness of the bones. Almost 75 million people across Japan, the USA, and Europe suffer from weakness and fragility of the bones. According to the reports of the International Osteoporosis Foundation, osteoporosis is responsible for about 8.90 millions of fracture cases across the world.
But did you know that you can transform fragile and rickety bones into hard and powerful bones with simple tricks and tips? Read on to find out more about the natural remedies, methods, and ways to build strong and healthy bones right now.
What is the weakness of the bones?
The weakness of the bones is a disease that occurs due to the decrease in the mineral density of the bones. The low mineral content of the bones makes them fragile and easily breakable.
The bones in the human body require minerals like calcium, magnesium, phosphorus, and potassium for health, strength, and mineral density. A depletion in the levels of minerals and nutrients decreases the rate of formation of bones, increases bone loss, and makes the bones weak and rickety. Bones may weaken due to many factors like osteoporosis, a deficiency of calcium, menopause, osteomalacia, rickets and more.
What are the initial symptoms of the weakness of the bones?
Some of the most visible warning signs and symptoms of the weakness of bones include
- Back pain and pain in other parts of the body
- Loss of height and stooping of the body posture
- Frequent fractures and sprains of the bones at the slightest impact
Top 10 fabulous ways to build strong and healthy bones
Load your diet with calcium-rich foods
When it comes to the health and strength of the bones, there is entirely no alternative to calcium. Physiology says that bones possess almost 99.50% of the total calcium of the body. If you are seeking to ward off the weakness of bones and to naturally cure osteoporosis, then start having foods rich in calcium right from today.
The National Osteoporosis Foundation reveals that men and women need about 1000-1200mg of calcium on a daily basis to maintain the strength and healthy functioning of the bones.
The best foods to eat to incorporate calcium include fish, soybeans, tofu, cheese, almonds, milk, and more.
Have your fill off of the sunshine vitamin
If you are feeling slightly weirded out by this term, then let’s set it straight with the fact that vitamin D or the sunshine vitamin is incredibly essential for the health of the bones. The sunlight helps the body in producing vitamin D. Vitamin D assists in the absorption of calcium and is therefore necessary for the sharp teeth and healthy bones.
The deficiency of vitamin D causes of rickets of severe weakness of the bones. So don’t forget to soak in the sun for at least 15 minutes every day to get your fill of the vitamin.
Do not overeat or starve yourself
Being overweight or underweight is the worst for the health and strength of the bones. Following crash diets and becoming underweight is harmful as it makes the bones prone to the risks of the decrease in bone mass and an increase in bone loss. Being overweight or obese is responsible for the weakness of bones, sprains, strains, and fractures because the bones are not able to bear the excess body weight. Adopt a healthy and balanced diet to make your bones robust and sturdy.
Ditch the cigarette
Extensive study and research reveals that nicotine has a severe adverse effect on the mineral density of the bones. Smoking cigarettes can delay the recovery process of skeletal injuries almost by 60% .
Reduce the intake of nicotine and cut it out completely to build stronger bones and lead a healthy life.
Cut out the caffeine as well
If you cannot imagine a day without a couple of cups of strong black coffee, then there is a bit of bad news and a piece of good news too. The bad news is that you need to ditch the caffeine right from today as it reduces bone mass and makes the bones susceptible to sprains and fractures.
The good news comes when you reduce the consumption of caffeine and then cut it out entirely, you will be pleased with the palpable strength of bones and an increase in bone mass.
Treat your bones with omega-3 fatty acids
The consumption of foods rich in omega-3 fatty acids helps in the enhancement of the mineral density of the bones. The essential fatty acids aid in boosting the production of osteoblasts or bone-forming cells.
Foods like seafood, fatty fish, chia seeds, walnuts, etc. help in the treatment of weakness of bones, osteoporosis, and joint pain.
Give your bones a good dose of exercise
With the increase in age, our bones tend to become weak due to the loss in bone mass and mineral density. It is essential to exercise on a daily basis to maintain the health and strength of the bones.
The National Arthritis Institute recommends weight training, jogging, brisk walking, and aerobics as the best ways to build healthy bones.
One cannot care less about the health and strength of bones when one is young and bubbling with life and energy, but with advancing age, weakness of bones slowly sets in. But you may shake off your fears and storm into a healthy and hearty life with the natural ways to build strong and healthy bones that are remarkable and effective. Stick to a balanced diet and exercise regularly to develop stronger bones and forge a healthy life.
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.