How to make your bones stronger and healthy

 The surprising things you didn't know about bone health

When you think about bones, you might think about calcium, which certainly plays an important role in keeping your bones healthy and strong. But calcium intake isn’t the whole story when it comes to bone health. Other nutrients like magnesium, vitamin D and vitamin K2 can all affect the strength of your bones and help ward off age-related bone diseases such as osteoporosis. Plus, there are lifestyle factors such as physical activity, stress management and sleep that also play a role in keeping your bones strong.

Bone Health Risks: Start Young

When it comes to building strong bones, it's never too early to start. But even for adults, kids are not the only ones who need to be thinking about their bone health and taking steps to improve it. Here are some of the unexpected risks that can harm your bones. - Eating a diet high in sugar and processed carbs 

- Getting little or no physical activity 

- Smoking cigarettes 

- Being sedentary or sitting most of the day 

- Drinking too much alcohol 

- Suffering from an untreated disease like anemia or diabetes 

So what does this all mean? Well if you're at risk for any of these risk factors, there are plenty of ways to get stronger.

Bone Health Risks: Lose Too Much

A common symptom of a lack of calcium is osteoporosis, which can lead to brittle bones and back pain. A more serious condition, rickets, is caused by lack of vitamin D and can result in weak bones. These days, there are many sources of calcium available - from dairy products to leafy green vegetables and even some types of bread. In addition, the elderly need more than the recommended amount due to less efficient absorption as they age. Talk with your doctor or dietitian if you have any questions or concerns about your bone health needs.

Bone Health Risks: Age Quickly

Osteoporosis is a disease that causes the bones to deteriorate at an accelerated rate. It's most common in women after menopause and in men older than 50. You can lower your risk of developing osteoporosis by eating a healthy diet, engaging in weight-bearing activities like exercise and lifting weights, and getting enough calcium. Calcium also helps reduce the risk of bone fractures from osteoporosis.

Vitamin D Important for Strong Bones

Vitamin D is produced by the skin when exposed to sunlight. It can also be taken in through food and supplements. If you have low levels of vitamin D, your body will start taking calcium from your bones, which weakens them and makes them more prone to fractures. Make sure you get enough sunlight, take a vitamin D supplement, or eat foods that are naturally rich in it like salmon and tuna.

Calcium - Absorption and Digestion

Calcium is necessary for strong bones, but there's more to it than just eating dairy products. The body needs to be able to absorb the calcium and break it down. Calcium can be found in some vegetables like broccoli, kale and bok choy, as well as in some fruit like oranges and bananas. Too much calcium can also be harmful, so it is important that your daily intake does not exceed 1000mg - 1200mg per day.

Vitamin K2 & Other Nutrients For Strong Bones

Vitamin K2 is a fat-soluble vitamin that's important for healthy bones. Scientists are finding that this vitamin might be more important than previously thought, and it may help explain why people with certain genetic variants have stronger bones than others. A lack of Vitamin K2 can lead to weak bones and even osteoporosis.get the cure of bones here