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How To Keep Your Bones Healthy
How to keep bones healthy? Let us get down to the basics. You need vitamin D and Calcium to strengthen your bones.
The role of Calcium is to provide support to the structure of your bones. And what does vitamin D do? Well, it helps your body absorb enough of Calcium from the foods you eat.
Remember that your age would also weaken your bones and therefore, you must know how to build strong bones at a young age.
Your bones are the ones which support your whole body. After you cross the age of 30, your bone mass may decrease.
Of course, other factors like genetics, food and activity levels also dictate how strong your bones are. Today, most of the people are becoming victims of osteoporosis without even reaching ripe old age. So, let us discuss how to strengthen your bones.
Investigate Your Genetics
As genetics influence your bone structure and strength, know about your ancestors and start taking care of your bones.
Consume Sufficient Calcium
Calcium is the mineral that is required to keep your bones going. Consume it through your diet.
Get Vitamin D
Without Vitamin D, your body may not be able to absorb good levels of Calcium from your food. Get vitamin D from orange juice, eggs and fish. Get some sun exposure too.
Vitamin K
Some amount of Vitamin K is also important for healthy bones though there isn't enough evidence for this. Consume broccoli and kale.
Get Some Potassium Too
Though potassium has got nothing to do with your bones, it plays a role in Calcium metabolism. Consume sweet potatoes.
Exercise Often
Sedentary life can be a good contributor to osteoporosis. Keep working out regularly.
No Caffeine
Some studies suggest that caffeine can also interfere with the way your body deals with Calcium.
Alcohol
As alcohol consumption interferes with vitamin D levels in your body, it is better to stay away from it.
Smoking
Though there isn't enough evidence, experts say that smoking can also interfere with the Calcium absorption in your body.
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