It is important to keep your bones and joints healthy in order to avoid Osteoporosis and Arthritis. Here are some tips to help you out:
- Eat Calcium-rich diets: Ensure you combine low-fat dairy products such as milk and yoghurt, also green leafy vegetables and foods fortified with calcium such as bread and beverages.
- Eat Vitamin D-rich diets: Apart from getting Vitamin D from the sun, you can also get this vitamin by consuming foods such as Egg yolk, cheese, fatty fish such as Sardines, beef liver etc.
- Boost bone density with Vitamin K: Vitamin K can help one build bone density to avoid fractures and cancers. Sources include: Meat, Cheese, Eggs etc.
- Increase Potassium intake and reduce Sodium intake: Ever wondered why it is not advisable to consume much salt? One of the reasons is because it is high in sodium. High sodium reduces bone density. It is advisable to take foods rich in potassium to balance the amount of salt you consume. Sources of potassium includes: White beans, banana, sweet potatoes, orange juice etc.
- Reduce the amount of caffeine and alcohol you consume: Too much caffeine can cause your bones to lose calcium, too much alcohol can also make your bones prone to being broken and brittle. This is because, it interferes with your body’s ability to absorb vitamins and minerals and also result to an increase in hormones that deplete bone density.
- Wear protective gear when doing exercises that might injure your joints: This is very important. Ensure that you wear elbow pads, knee pads and helmet when engaging in exercises that might cause a joint injury.
Keep in mind, “A life of probity is worth living!”
