Your level of fitness depends on a number of factors. One of them is the integrity of your musculoskeletal system, especially the bones. The skeletal system provides the framework upon which the body can accomplish different movements.
Taking care of your bones can help ensure optimum fitness. Here’s how you can strengthen your bones and prevent fractures.
Many people do not realise that exercise is one of the best ways to strengthen the bones. They think that physical activities will only improve the muscles, flexibility, balance, and stamina. However, science has already shown that a regular exercise regimen can be a great way to prevent loss of bone mass.
Walking, dancing, tennis, and jogging are excellent physical activities for the bones. The bone matrix is in a continuous cycle of bone formation and destruction.
It is a lot similar to the effects of exercise on muscles. When you exercise, you cause microscopic damage to the muscle cells. The body will repair the damaged muscle and make it stronger in return.
The same is true with bones. When subjected to repetitive stress, some of the bone tissues get destroyed. Cells in the bone gather the components of these tissues and mix them with additional minerals. They are able to make the bones denser. Increasing bone mass can help prevent fractures.
Exercise is also important in strengthening the muscles and enhancing one’s stability. These can help minimise the risk of falls. As such, they can also help in the prevention of fractures. Strength training, balance, and flexibility exercises can all help to maintain the health of bones.
Eat Foods Rich in Bone-Healthy Nutrients
There are many nutrients that cells need to form the dense structure of bones. These include protein, calcium, magnesium, phosphorus, potassium, fluoride, and Vitamin D.
Other nutrients that can play a supportive role in the more efficient formation of stronger and healthier bone tissues. These include Vitamin C, Vitamin A, zinc, boron, copper, manganese, Vitamin K, iron, and B vitamins.
It makes perfect sense that one has to include in his or her diet foods that are rich in these nutrients. Dairy products such as cheese and milk are excellent sources of these bone-healthy nutrients. Tofu, nuts, soya beans are good sources of protein necessary for making the structural proteins of the bone.
Vitamin D is very important in bone health. This nutrient helps improve the way the body absorbs phosphorus and calcium from food. Without it, your body will not be able to absorb that much calcium and phosphorus, making your bones brittle.
Many people think that sunlight is the best source of Vitamin D. Sunlight does not contain this nutrient. However, it does help in turning certain substances in the skin into Vitamin D.
This is still not sufficient to meet your daily Vitamin D needs. That is why you need to include foods rich in Vitamin D in your diet if you want stronger bones. These can include oily fish, like mackerel, sardines, and salmon. Eggs are also great sources of Vitamin D.
Seek Early Osteoporosis Screening
Bone density decreases as we age. This is often due to a decline in physical activities by the time we reach the age of 30 to 40. We are so immersed in our work that we no longer integrate simple exercises in our routine. As such, there is no impetus for the bone cells to keep on producing new bone tissues.
Because of the reduction in the stimulus necessary for bone growth, the bone starts to lose its density. Many of the minerals return to the bloodstream where they can create a number of health problems because of excess levels.
The bone is now also more prone to fractures. One wrong movement is often enough to create hairline fractures. That is why it is important to talk to your doctor about osteoporosis screening tests at the earliest possible time.
Screening tests will help determine the mass of your bones. If you already have signs of decreased bone density, you can institute measures that will correct the imbalance. You can exercise and consume a bone health-friendlier diet.
The health of your bones can have a significant impact on your overall health and fitness. It is, after all, the organ that’s responsible for facilitating body movement. Protecting it from fractures and other bone problems is a must.