Bone health is a crucial part of maintaining the overall health and quality of the body. It helps keep the body upright, provides support and structure, and protects all the organs inside. There are some ways to keep bones healthy and prevent damage. This includes various tips like exercising, eating the right foods, following a healthy lifestyle, and more. Let’s explore these points to understand how to improve bone health.

Eat more calcium
99% of the calcium in the body is found in the bones and teeth, and every day there is a loss of calcium through processes like sweating, urine, feces, hair, nail growth, and skin. Since the body cannot produce calcium, it must be consumed outside. Always include calcium-rich foods such as milk, yogurt, and cheese in your meals daily. Powdered milk is available, which can be added to your morning cup of coffee or tea. If you are deficient in calcium, doctors may suggest taking calcium supplements which can help you improve bone health.

More Vitamin D
This is an essential vitamin in the body concerning calcium because if you are deficient in vitamin D, no amount of external calcium consumption will be helpful. Vitamin D helps the body to absorb the calcium eaten by you. However, getting enough morning sunlight is essential to get vitamin D. If you are deficient, a doctor can also ask you to take vitamin D supplements.

Exercise regularly
While physical movement is excellent for reducing the risk of heart disease and overall health, this also includes bone and muscle health. Just as exercise strengthens the muscles over time, it also helps to make and keep the bones stronger for longer, as bone is a living tissue. Weight-bearing exercises and strength training exercises are known to be better than doing just cardio exercises. Some examples of weight-bearing exercises include running, dancing, tennis, badminton, soccer, stair climbing, and similar activities. Strength training will include lifting weights, using weight machines, push-ups, and similar activities.

More Vitamin K
This vitamin has been known for its ability to help blood clot, but research has suggested that it is also helpful in controlling bone metabolism. It helps synthesize a bone protein called osteocalcin, which is essential for maintaining bone strength. Vitamin K2 can be found in grass-fed meats, cheeses, fermented products like fermented soybean (tempeh, for example, or natto), and other dairy products. Eating more green leafy vegetables like kale, spinach, broccoli, and Brussels sprouts is also essential, which contain vitamin K1. Getting vitamin K through vegetables is easier and faster for the body, so if you prefer, you can increase your green veggies intake to ensure you get enough nutrients.

Limit caffeine intake
The studies remain inconclusive, but some of them suggest that there could be a link between high consumption of caffeine and osteoporosis. Research suggests that drinking too much caffeine can affect and interfere with how calcium is absorbed in the body, but to what extent it affects the bones remains debatable. However, drinking too much caffeine is not advisable, so be cautious of the quantity.

Consult with your doctor to understand if you are at risk of developing bone-related issues and address them immediately to avoid future complications. Also, consult on everyday health tips to keep your bone density optimal.