With age, the bones in the body start deteriorating. While there is not a way this can be prevented, there are always ways to delay the process. If you follow those ways then you might avoid suffering from the joint pains and brittle bones that many elderly individuals complain about. Here are some ways in which you can take care of your bones in the long run.
Increase your Vitamin D Intake
In addition to strengthening the immune system, Vitamin D is a very essential element for healthy teeth and bones. Low levels of Vitamin D in the body will impair the ability of bones to absorb calcium and phosphorous. Both calcium and phosphorous are required for bone development. So you should get your daily dose of Vitamin D by soaking up the sun’s UVB rays (during sunrise). If that is not enough, you can opt for supplements and foods like oily fish which contain Vitamin D. That will help you in keeping optimal levels of the elements in your body at all times.
Increase your Omega 3 Fatty Acid Intake
The joints in your body will become stiff and less flexible with time. Omega 3 fatty acids can avoid this scenario by improving joint mobility to a great extent. The omega 3 EPA found in fish oils and other seafood contain anti-inflammatory properties that reduce the inflammation and damage caused to the tissues and ultimately prevent stiff joints. Rather than relying on OTC pain killers to get relief from the pain and swelling, one can resort to natural alternatives in the form of omega 3 EPA which keep your bones active and mobile.
Increase your Vitamin K Intake
While calcium and Vitamin D are usually associated with bone health, there is another nutrient that aids in bone growth and development. This nutrient is called Vitamin- K. It has many types. Western diet lacks in one of them which is called the MK-7 variant of Vitamin K2. This variant of Vitamin K has the responsibility of directing the calcium in the diet towards the bones and away from soft tissues like the blood vessels.
When absorbed by the body, Vitamin K also tends to remain active for a longer period, therefore actively enhancing skeletal growth and strength on a continuous basis.
Increase your Boron Intake
Although ignored quite frequently, Boron is considered as a very essential element for bone formation. Boron is known to offer its assistance to the enzymes which stimulate bone growth in the body. It may be found in very small traces in the body, but plays a vital role in shielding the bones from conditions similar to osteoporosis. Make sure you include foods like walnuts, avocados, almonds, broccoli, carrot, bananas, beans, red apples, red grapes and raisins in your diet to get the required levels of boron on a daily basis.
Stay away from Acidic Foods
A diet that veers towards the acidic end can cause the alkalizing minerals present in your teeth and bones to neutralize the body’s acidity. This, in turn, will weaken your bones considerably. In addition to avoiding too much of meat, sugar, processed foods and dairy products, you need to increase your intake of green vegetables. Drinking a glass of hot water containing a little bit of lemon juice in on a daily basis can restore the body’s alkalinity, thus keeping your bones strong in the long run.
You may feel tired quite often as you grow old. However, studies have revealed that adopting a sedentary lifestyle at this stage in your life will reduce bone density. Exercising regularly on the other hand, will increase bone density and thicken the bone tendons, fibers and ligaments. Exercising regularly also helps in maintaining the joint mobility. It increases the production of the synovial fluid in between the joints. So make sure that you adopt some form of daily exercise routine as it will keep your bones strong and healthy.
While our bones may start to deteriorate with age, there are several ways in which we can keep them healthy and strong for many years. By increasing the intake of nutrients that support bone growth and development, and exercising regularly, you can ensure that your bones do not deteriorate in the long run.