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Did you know osteoporosis and the precursor osteopenia impact more than 44 million people in the United States. The weak and brittle bones associated with these conditions leads to at least two million bone fractures annually, discount according to the American Academy of Orthopedic Surgeons. Thankfully, look there are a variety of ways to avoid osteoporosis altogether. The following are four helpful tips for how you can take steps to build stronger bones that will create a healthy support system for your whole body.
1. Drink up Your Milk
Milk provides many of the building blocks necessary to create strong bones. It is full of calcium and Vitamin D, which helps the body absorb the calcium in milk. These two ingredients work together to build and repair the bones of the body, while also keeping muscles strong to reduce the risk of falling accidents. You should try to aim for 1,200 milligrams of calcium, or about four glasses of nonfat milk, in your diet every day. If you are lactose intolerant or are not a fan of milk, you may want to consider taking natural joint supplements like those at naturessunshine.com.
2. Eat Meat in Moderation
Calcium and phosphorous resources in the body are used for digesting animal proteins that are found in meats. Therefore, consuming too much red meat, poultry, pork, or fish will significantly lower the amount of calcium left in your bones. The best plan of action is to limit the amount of meat you eat to just twice a day. Remember that portions should be small, around 3 ounces or the size of your fist.
3. Step Away from the Salt Shaker
Cutting back on the amount of sodium intake in your diet will work wonders for your bones. Too much sodium often causes the calcium to leach out of your bones and leave the body through urine. In order to keep the calcium in your body and not in the toilet, maintain a low-sodium diet free of processed foods.
4. Keep Your Bones Active
Exercise activities that force you to bear your weight and work against gravity have been proven to strengthen bones. These activities stimulate the osteoblasts, which are bone-building cells within the body. Incorporate high-impact fun exercises, like tennis, basketball, and kickboxing into your workout regimen to build strong bones fast.
Since bones begin to reach their peak density in the 20s, start young to ensure that your bones stay healthy for the rest of your long life. Keep up your bone density levels by utilizing the above tips that will give you strong bones and lower your future risk of developing osteoporosis.