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It’s common to have vitamin D levels so low that health problems develop. This nutrient is needed to make serotonin, so deficiency may lead to sadness and irritability. Vitamin D is also important for boosting immunity, preventing respiratory infections, and reducing cognitive decline. Even muscle and bone strength depend on it, but without enough, pain and injury is likely. Spend 10 to 15 minutes outside each day to help the skin make enough, and take supplements with a doctor’s guidance.
Knee osteoarthritis can be difficult to live with. But, a few eating habits can relieve it. Reduce your calorie intake to lose weight and reduce any strain on your knees. Increase your intake of vitamins C, D, E, and K to improve mobility and reduce pain. Include vegetables like broccoli, Brussel sprouts, and cabbage in your diet to prevent cartilage damage. Cook on low heat with olive oil to reduce inflammation and joint stiffness.
Protecting your skin from excess sun exposure is as important as getting sufficient vitamin D from it. Vitamin D is essential for keeping your bones strong, preventing cancer, aiding weight loss, and protecting you from heart disease. Not getting enough sunlight can increase the risk of depression and negatively affect your overall health. 15-30 minutes of exposure to sunlight will help you get the required vitamin D. It can also be obtained from eggs, tuna, and mushrooms.
Vitamin K2, a fat-soluble vitamin, may help improve bone health by distributing calcium to the bones. It may prevent heart diseases by clearing the arteries of unwanted calcium. It may even help fight cancer like lung and prostate cancer. Having vitamin-K2 rich foods like meat, natto, and dairy can ensure that your body gets enough of the nutrient.
Improve the quality of your life with strength training exercises. Adding strength training to your exercise routine can improve bone health, enhance flexibility, manage body weight, prevent or control diseases like diabetes and obesity. Work under the guidance of an instructor and perform 8 reps of each exercise set. Don't forget to warm up before you start strength training.
Osteoarthritis may be incurable but a combination of conventional medication and alternative therapy can offer relief from pain, swelling, and stiffness in the joints. Herbs such as capsaicin, ginger, Indian frankincense, and turmeric can be included in your diet directly or as supplements. A regular exercise regimen including strengthening and aerobic exercises and yoga will keep you mobile. In addition to eating healthy to fight arthritis from the inside, plan your diet based on Ayurvedic principles. Acupuncture, massage therapy, and thermotherapy can also help.
If you’re living with kyphosis and seeking non-surgical treatment options, exercise and physical therapy can make a big difference. Yoga asanas like the locust pose or mountain pose and supported backbends help build your core and back muscles. Supplement this with sunlight exposure. Consume vitamin D- and calcium-rich food for better bone health and lowered risk of injury from balance issues or weak bones. A back brace or shoe inserts may help those with developing bones and offer respite from pain for others.
As you get older, bones weaken and become more prone to injury. To avoid speeding up bone loss, avoid high-salt foods, soda, and lots of coffee. These foods increase calcium urinary excretion and makes it easy for bones to deteriorate. Lack of sleep and drinking too much alcohol will also throw off the balance of bone-forming cells. Smoking cigarettes makes it hard for bones to repair, but exercise is the best way to maintain bone density.
Bone health is often overlooked, but changing your lifestyle will protect your bones. Start by avoiding soda, which is full of phosphorous, caffeine, and sugar. At high levels, these ingredients impair calcium absorption and excretion. Go easy on the coffee, too. If you’re physically inactive, lift weights to protect your bones. Do your best to quit smoking, a habit that reduces bone mineral density. Ditch the high heels to prevent injury and promote better alignment of your joints.
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A tangy fruit that belongs to the citrus family, Clementine fruit is not only delicious but also healthy. Rich in vitamin C, it enhances brain function, improves vision, strengthens bones, maintains heart health, and also aids digestion. It can also boost immunity and prevent cancer. Clementine fruits, when eaten in moderation, can also help you lose weight.
Turmeric can reduce pain, joint swelling, and stiffness and improve function in those osteoarthritis, rheumatoid arthritis, and gout. Curcumin in turmeric has antioxidant and anti-inflammatory properties that inhibit inflammatory pathways in the body, lower oxidative stress, prevent cartilage damage, and aid cartilage regeneration.
Bone is a living tissue that responds to stress. Bone growth happens through a process known as bone remodeling. Here, the bone cells lay down new bone matrix and strengthen the bone in response to external stress. Running is an aerobic exercise that's great for cardiovascular health. Strength training exercises like weightlifting are more focused on enhancing bone strength exclusively.
If bone loss looks like a bleak reality, tank up on calcium- and vitamin D-rich foods. Get plenty of sunshine and eat whole grains, legumes, fruits, and vegetables. Isoflavones in soy products like tofu may prevent osteoporosis in postmenopausal women. Regular physical activity can help build and strengthen bones. Also try ayurvedic remedies like sesame oil, triphala, and veld grape. To fight bone erosion, cut down on smoking and excessive intake of salt and carbonated drinks.