Preventing Fractures through a Commitment to Healthy Bones
Your bones will become fragile as you age. Part of this comes from the development of osteoporosis or your body’s general inability to take in the nutrients it requires. You may be at an elevated risk of fractures over time. Even kids may be at risk of fractures due to them not focusing on their health as much as they should. You have to look at what you can do when finding ways to develop healthy bones. You can use many strategies for your general bone needs.
Utilize Calcium and Vitamin D
Calcium is needed for restoring bone tissues in your body. Vitamin D assists in getting the body to absorb calcium. You will require 1,200mg of calcium and 800 IUs of vitamin D each day to refresh your nutrient stores.
You can find calcium through various dairy products. You can also use calcium supplementation if your body is unable to process dairy foods. Start using such supplements in smaller doses so your body can become used to whatever you need to consume.
You can also find vitamin D in fish foods like tuna and salmon. Various fortified grains and dairy products also include vitamin D. You can even find orange juice that has been fortified with vitamin D.
You can find many exercises that you will enjoy participating in, including many resistance exercises. In addition to toning your muscles, resistance exercises that require added weights will help you to build bone density. Much of this is thanks to the bone tissues being stimulated to produce a stronger lifting process.
You can participate in high-impact exercises like dancing, hiking, or stair climbing. Adding resistance weights to your body during those exercises will help you build muscle and bone mass as you train your body to handle more pressure. You can also consider low-impact exercises like elliptical training or stair-step machine walking for your best needs.
The added drag that extra weight can apply on the body over time will cause the bones to be at a higher risk of fractures. Losing weight helps you to keep that added mass from being a threat to your body and daily life. A combination of exercise and a healthy diet will make a difference. Talk with a dietician for details on how you can prepare a weight loss plan to work for you.
Avoid Consuming Alcohol
Those who consume three or more alcoholic drinks in a day are at an elevated risk of bone fractures. Part of this comes from the depressant effects of alcohol. Your bones will start to wear out when you consume alcohol in excess. You should avoid alcohol consumption or at least significantly reduce your regular intake to reduce your overall risk.
You must see what you can do when aiming to keep your bones healthy. Healthy bones will help you to stay active while preventing the risk of fractures. Be sure to see how well your physical routines and daily needs are managed so you can keep from developing such fractures.
Kuepuka Kuvunjika kwa Mifupa Kupitia Kujitolea kwa Mifupa Iliyo Na Afya Mifupa yako itaendelea kuharibika kadiri unavyokua. Sehemu ya hii hutokana na maendeleo ya osteoporosis au mwili wako kwa ujumla kushindwa kuchukua katika virutubisho inahitaji. Unaweza kuwa na hatari kubwa ya kuvunjika kwa muda. Hata watoto wanaweza kuwa katika hatari ya kuvunjika kwa sababu hawazingatiwi na afya yao kama wanavyopaswa. Ni muhimu kujua jinsi ya kuendeleza mifupa yenye afya. Unaweza kutumia mbinu nyingi kwa ajili ya mahitaji yako ya mifupa kwa ujumla. Calcium na vitamini D zinahitajika kwa ajili ya kuimarisha mifupa ya mwili. Vitamini D husaidia mwili kunyonya kalsiamu. Unahitaji 1200 mg ya kalsiamu na 800 IU ya vitamini D kila siku ili kuimarisha akiba yako ya virutubisho. Unaweza kupata kalsiamu kupitia bidhaa mbalimbali za maziwa. Unaweza pia kutumia virutubisho vya kalsiamu ikiwa mwili wako hauwezi kuchanganua vyakula vya maziwa. Anza kutumia virutubisho hivyo kwa kiasi kidogo ili mwili wako uweze kuzoea kile unachohitaji kula. Vitamini D pia hupatikana katika samaki kama vile tuna na samaki aina ya salmon. Vyakula mbalimbali na bidhaa za maziwa pia zina vitamini D. Unaweza hata kupata juisi ya machungwa ambayo imeongezwa vitamini D. Unaweza kupata mazoezi mengi ambayo utafurahia kushiriki, ikiwa ni pamoja na mazoezi mengi ya upinzani. Mbali na kuimarisha misuli yako, mazoezi ya nguvu yanayohitaji uzito zaidi yatakusaidia kujenga mifupa yenye nguvu. Sehemu kubwa ya hilo ni kwa sababu tishu za mifupa huchochewa ili kuchochea mwendo wenye nguvu zaidi wa kuinua. Unaweza kushiriki katika mazoezi yenye nguvu kama vile kucheza dansi, kutembea kwa miguu, au kupanda ngazi. Kuongeza uzito wa upinzani kwenye mwili wako wakati wa mazoezi hayo kutakusaidia kujenga misuli na mifupa wakati unapofundisha mwili wako kushughulikia shinikizo zaidi. Unaweza pia kuzingatia mazoezi ya athari ya chini kama mafunzo ya elliptical au kutembea kwa mashine ya hatua ya ngazi kwa mahitaji yako bora. Kwa sababu ya msukumo wa mwili unaoweza kusababishwa na uzito wa ziada, mifupa ya mwili huwa na hatari kubwa ya kuvunjika. Kupoteza uzito kunasaidia kuepuka kuwa na uzito wa ziada na kuharibu afya yako. Mchanganyiko wa mazoezi na lishe yenye afya utafanya tofauti. Zungumza na mtaalamu wa lishe kwa maelezo juu ya jinsi ya kuandaa mpango wa kupoteza uzito kwa ajili yako. Kuepuka kunywa pombe: Wale wanaokunywa pombe tatu au zaidi kwa siku wana hatari kubwa ya kuvunjika kwa mifupa. Sehemu ya hilo hutokana na athari za kileo za kukandamiza. Mifupa yako huanza kuharibika unapokula kileo kupita kiasi. Unapaswa kuepuka kunywa pombe au angalau kupunguza kwa kiasi kikubwa ulaji wako wa kawaida ili kupunguza hatari yako ya jumla. Ni muhimu kujua jinsi ya kufanya hivyo ili kudumisha mifupa yako kuwa na afya. Mifupa yenye afya itakusaidia kuendelea kuwa na shughuli nyingi huku ukizuia hatari ya kuvunjika. Hakikisha unajua jinsi ya kukabiliana na matatizo ya mwili na mahitaji ya kila siku ili uweze kuepuka matatizo hayo.