Want to be strong tomorrow? Then you need to start looking after your bones from today onwards with these 5 not-so-secret calcium tips for healthy bones
Did you know that strong bones can signify good health and longevity? But with the changes in today's lifestyle, many people tend to neglect the importance of bones, causing it to become brittle and fragile, a silent threat to your future selves.
If we have to compare our body to something, our body is like a big classroom, with “bones” being the head of the students. Because bones are one of the most important organs in the body, it is responsible for supporting the body as a whole, ranging from assisting movements and adhesion of the muscles to protecting our other internal organs such as brain, heart, lungs, and others. Besides, bones, or more specifically, the bone marrow, is the primary site of new blood cell production.
Did you know? When our body is fully grown, there will be about 206 bones!
We are composed of one skeleton that can be divided into two major regions, the axial skeleton and appendicular skeleton. The axial skeleton makes up the central axis of the body and consists of the following bones: vertebral column, thoracic cage, and skull. For appendicular skeleton, on the other hand, is the skeletal elements within the limbs (arms and legs) and the girdles (shoulder and pelvic) which attach them to the axial skeleton. Besides, the appendicular skeleton is also responsible for the body movement.
As we can now see, bones are very important to our body. However, many people still tend to overlook their importance, which they end up having to pay a high price later in life – osteoporosis and osteoarthritis, also known as the silent killers. Bone problems are usually encountered by elderlies but if you don't want to encounter these problems earlier on in life, it's time to take care of yourself starting today with these five not-so-secret tips.
1.) Include plenty of calcium to your diet
“Calcium” is the mineral that the body needs for numerous functions. Not only it assists in the growth and strengthening of the bones and teeth for children, it also plays a significant role in the length and density of the bone mass. For adults, calcium is needed to maintain healthy bones, so the bones won't easily get brittle or fractured. Therefore, we need plenty of calcium in our diet, regardless of age. The easiest way the body can get enough calcium is through food. Food rich in calcium include milk, cheese, leafy greens, small fish, nuts and grains. Besides, calcium in the form of health supplements, be it in capsules or dissolvable tablets, is also another alternative.
Eating enough calcium since young can help the body accumulate calcium in dense mass. When the body gets older, there might be some loss of bone mass, but your bones and teeth will remain strong as there are still enough calcium stored in the bones and teeth.
2.) Pay attention to vitamin D
The main mission of vitamin D is to help the body absorb calcium. No matter how much food contains calcium but without vitamin D, the body cannot absorb the calcium and deliver it your bones and teeth. Thus, we need to eat food that also contains vitamin D. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish, and eggs. Another important source of vitamin D is sunlight, and thus, it is recommended for the body to get a little sunlight in the morning, about 15-30 minutes as to stimulate the body to absorb and use the calcium better. With this said, sunlight is not always something that you need to avoid.
3.) Exercise to build bone mass
Hitting the gym every day might be a far-fetched dream for many people. But to build strong bones, the best exercises are the ones that involve going against the gravity, such as badminton and basketball. For seniors, however, it is recommended for them to go out for a short walk or do some light aerobics as to maintain the health of their joints and muscles. Remember to exercise regularly (30 minutes to one hour per day, at least three times a week) and that overexerting yourself or exercising incorrectly can cause bone problems in the future.
4.) Maintain your body weight
If you are overweight, you will put more stress on your joints and ankles, causing knee and ankle pain which can lead to osteoarthrosis. Therefore, maintaining your weight at an appropriate level is your best bet in protecting your bone health.
5.) Avoid ‘risk’ factors that damage your bones
Can't deny that “coffee” is one of your favourite breakfast menus, but at the same time, it is also your number one enemy for your bones. Because caffeine and nicotine in cigarettes are two of the substances that inhibit calcium absorption. Besides, it can cause your bone mass to reduce, increasing the chance for your bones to brittle and break. Therefore, to maintain your bone health, you should avoid drinking tea or coffee, and stop smoking.
Because your bones are important, don’t forget to follow these 5 not-so-secret tips and strengthen your bones every day with Cal-Plex and ALGAE Calcium-D
Cal-Plex
More than just a calcium, the choice for your healthy bones Strengthen your bones with Cal-Plex, a calcium supplement in the form of “Milk-Calcium Mineral Complex” that provides 200 times more calcium than regular milk, along with several different minerals that made up the bone composition, and vitamin D that helps your body absorb calcium more effectively. Comes in the form of mini tablets, it is suitable for all ages.
ALGAE Calcium-D
Another good alternative source for your calcium from vitamin D. Take care of your bones and body today with ALGAE Calcium-D, a dietary supplement which comes with Chicory Fiber, calcium and vitamin D. This ready-to-drink powder has a natural orange flavour, and it also contains red seaweed extract, vitamin D3 and calcium pro-absorption technology which helps improve the absorption of calcium and other 72 other minerals. Suitable for people with lactose intolerance and in risk of osteoporosis.
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