Strengthening Bones

Bones

There are over 200 bones in the human body. It’s a good thing too, since without bones we would be nothing but fleshy lumps that can’t move. Our bones give us solidity. It’s no wonder then, that it’s very important to keep our bones healthy.

How do we keep our bones healthy? There are a few things to consider. First, a stable amount of calcium in your diet is necessary since bones are made up partly of calcium. Calcium helps bones stay strong. Now, I know what you’re thinking. It’s a common misconception that drinking lots of milk is the way to strengthen the bones and get your daily calcium, and while it is true that milk does contain a lot of calcium, milk isn’t necessarily the healthiest way to go; neither is it the only food that contains high levels of calcium either. In fact pasteurized milk and other dairy products like cheese can actually do more damage than good.  That’s because they create an inflammatory response in the body due to the amount of synthetic hormones and excess antibiotics that are given to cows so they can grow faster – more than likely that includes the milk you probably have in your fridge right now. The truth is, there are healthier ways to go about getting your daily calcium.

There are other good sources of calcium that don’t cause inflammation or any other negative side effects. Leafy greens such as collard greens are a good, nutritious source of calcium. The same is true about broccoli and nuts. These foods not only provide calcium, but many other nutrients to the body. Also, nut milks such as almond milk contain a fair amount of calcium. Kefir also is a good source of calcium. All of these are fantastic alternatives to cow’s milk, since they also provide a number of other health benefits. But if you still want cow’s milk, you can choose organic, unpasteurized or raw; these don’t cause inflammation. Remember also that overall nutrition is important for overall health, including bone health. Calcium isn’t the only thing that keep the bones strong. A well balanced diet helps keep them strong and avoid bone illnesses. It’s important to eat 5 times a day (3 main meals and 2 snacks) to keep our cells nourished and strong. Remember to not overeat. Eating too much will cause a number of problems, which can eventually cause problems with the bones. Additionally, eating disorders can cause bone loss.  If you like to eat red meat, eat it sparingly.  That’s because red meat is acidic.  If we eat too much of it the body will actively look to normalize the pH levels in our blood by commanding the bones to donate its calcium to avoid any poisons created. The damage comes over time, creating disorders.

If you’re in a position where surgery is being suggested by your doctor, keep in mind that the surgeries done for bone disorders can affect the body’s ability to absorb calcium and other important nutrients. Keep in mind our bodies are constantly repairing and regenerating themselves. Through mitosis our bones become new. Mitosis and all cellular work requires nutrition. Without it repairing and regenerating bones is extremely difficult for our cells. We’ve written more about the importance of mitosis in a previous blog http://bit.ly/1zMRqnF.

Of course nutrition is important, but it’s not the only thing to keep in mind when taking care of your bones. Studies show that exercise helps keep the bones strong and slow down bone loss in our later years. An inactive person is at a higher risk of getting osteoporosis than someone who exercises regularly. Weight-bearing exercises are especially great for strengthening bones. These exercises involve being on our feet and pushing against gravity. Some examples are dancing, jump rope, brisk walking, hiking, stair climbing, and sports such as basketball and soccer. Weightlifting is great for increasing bone strength, however, don’t over do it. Light weight lifting is beneficial. If currently inactive, start with something simple such as light weights or walking around your neighborhood for 10-20 minutes and build up from there. Healthy lifestyle changes may be difficult at first, but the benefits are well worth it. If married or living with family getting your spouse or a member of your family or a friend to join you helps keep up motivation and accountability.

Stress is another important factor to address. We don’t often think of stress affecting our bones, but it seriously does. Due to physiological changes that occur in our bodies when we’re stressed, constant stress wears down our bodies and causes our cells to get sick. Remember that our bones are made up of cells. Sick cells create more sick cells. Sick cells create toxins in the body that causes more sick cells. Sick cells can’t perform their tasks correctly either. Additionally, stress affects the immune and digestive systems. This affects our bodies’ ability to get rid of illnesses, sick cells, and can impede nutrients from reaching certain parts of our bones. To learn more about the effects of stress click here. Additionally we have a stress solution to help those who need help controlling or resolving stress http://bit.ly/1vrhPFI.

Staying hydrated is important for overall health, but also for keeping bones healthy specifically. Inflammation occurs when we are not regularly hydrated, and can lead to arthritis which damages the bones and causes discomfort and pain. Hydration is important for the cells, including bone cells.

Obviously, you should avoid situations in which you can injure your bones or other areas of the body. Bones take a while to heal after physical trauma. If you break a bone, seek medical treatment immediately. Avoid twisting any part of your body in awkward ways, or pushing the limits of your range of motion. Doing this can result in bone and muscle damage. Hormones can also affect bone health. Be sure to check out our hormones blog and our men’s hormone health blog.

 
The bones, just like the rest of the body, are constantly changing. Old bone mass is broken down while new bone mass is being created in its place. Most people reach their maximum bone mass around age thirty, and lose very slight amounts of bone mass afterward. Bone health depends on how much mass is built up until age thirty, and how little is lost in the later years. If bones are unhealthy, osteoporosis will be developed. All in all, it’s rather simple to keep the bones healthy. Get enough calcium from nutritional sources, eat a balanced diet, get regular exercise, stay hydrated, and control stress and sleep 7 – 8 hours every night. Take care of your body and it will take care of you.

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