Tag: healthy bones

  <br> Did you know that weak bones don&#39;t have  to be a part of aging?  Your bones are living tissue, constantly  rebuilding themselves.  Bone mass peaks in your mid20s to  mid-30s.  You can borrow from this strength as you  age.  Here&#39;s how to maintain bone density at  any age.  Calcium is essential for strong bones.  Many Americans don&#39;t consume enough  calcium.  This mineral strengthens and densifies  bones.  Low calcium levels can lead to  osteoporosis, increasing the risk of  falls and fractures.  Starting around age 50, aim for 1,200 mg  of calcium daily.  For ages 9 to 18, increase that to 1,300  mg.  Foods rich in calcium include 1 cup of  plain low-fat yogurt, 300 mg, 1/2 cup of  firm tofu with calcium, 200 mg, 1 cup of  baked beans, 140 mg, 3 oz of canned  salmon with edible bones, 180 mg.<br><br> Vitamin D works alongside calcium to  help absorption.  Without it, your body takes calcium from  bones, weakening them.  A blood test can determine your vitamin  D levels.  Aim for at least 20 ng per milliliter.  Below 12 ng per milliliter indicates  deficiency.  Your skin produces vitamin D from  sunlight.  Just a few minutes outdoors each day can  help.  Food sources include fatty fish like  salmon and tuna. Fortified milk and  plant milks, eggs, fortified cereals.  Regular physical activity is crucial for  bone health.  It stimulates bone growth, preventing  loss that often starts in the 30s.  Exercise also enhances balance and  coordination, reducing fall risk.  Focus on weightbearing activities like  running, walking, dancing, climbing  stairs. Incorporate resistance  exercises, also known as strength  training, to keep bones strong.  Examples include push-ups, free weights,  rowing resistance bands. Aim for at  least 30 minutes of exercise daily.<br><br> Quitting smoking is vital for bone  health.  Nicotine slows down the creation of bone  forming cells and reduces blood flow to  bones leading to increased fragility,  especially in the spine.  Limit added sugars from processed foods  and soft drinks.  Excess sugar can lead to nutrient loss  and prevent calcium absorption, harming  bone health.  Lastly, moderate your alcohol intake.  Heavy drinking increases fall risks and  disrupts bone growth.  Men should limit to 15 drinks per week,  while women should aim for eight.  Moderate drinking, one drink for women  and two for men, may have unclear  effects on bone health.  In summary, strong bones are vital for a  healthy life.<br><br> Prioritize calcium and vitamin D intake.  Stay active. Avoid smoking. Reduce sugar  and limit alcohol.  Start taking steps today for stronger  bones tomorrow.  Take charge of your bone health now.. <br><br><a href="https://www.youtube.com/watch?v=Y3_tkeh-Mr4" target="_blank">As found on YouTube</a>