Your bones hurt as you move. You shudder at the thought of playing any sport or exercising. You try to ease the hurt with heating pads, and a good massage. Even your thoughts are about easing the pain, and yet, you are just in your thirties!
We often think of our bones as static entity, but naturally, they are not. Our bones grow with age; however, we lose our bones with age as well.
Our bone gains maximum mass before our thirties, after which, our bone mass start to decrease. This loss then leads to the notorious bone aches, especially if you have not taken care of your bones to begin with.
People who lose out on greater quantities are susceptible to osteoporosis, a disease marked by weakened bones that are brittle, and easier to break, requiring treatment from an Orthopedic Surgeon then.
Making the bones stronger
Alongside following the doctor’s instructions, you can also improve your diet to get stronger bones. Here are some foods that you should incorporate in your meal plan:
We are all aware of the benefits of dairy for the bones. Dairy products like milk, yogurt, and cheese are rich in calcium, which helps in making bones strong. Calcium also helps in giving bones their structure as well.
Lack of calcium in the body causes bones to become weak. Since our bones are continuously being remodeled, it is pertinent that calcium intake be adequate, otherwise, bones will become brittle.
Therefore, it is vital that you take sufficient quantities of dairy products.
Beans can be hailed as a superfood. Alongside being a good source of protein, beans are also excellent source of calcium, magnesium and phosphorous. All these minerals help keep your bones strong.
Alongside calcium, you need also need vitamin D to keep your bones strong. Vitamin D helps the body absorb calcium; without sufficient vitamin D, even if you take adequate quantities of calcium, your bones will not benefit.
Fatty fish are excellent sources of vitamin D. Fish that are eaten with their bones, like the sardines and pilchards, are also excellent for keeping your bones healthy.
Fortified foods are artificially strengthened with nutrients. Cereals and milk are often fortified with calcium and vitamin D, making these foods excellent choice for your bones.
Nuts are not only tasty and excellent for snacking, but they also help in keeping your bones strong. Even though nuts have lesser quantities of calcium, however, they are rich in magnesium and phosphorous.
Both these minerals are also required for you to keep your bones strong; magnesium aids in calcium absorption and retention, whereas phosphorous is required in the making bones. Nuts that you should incorporate in your diet include almonds, peanuts, walnuts etc.
The goodness of nuts follows through in the nut butter as well. When you eat peanut butter sandwich with milk, you give yourself the perfect meal for your bones.
Another dietary item that you should be adding to your diet for stronger bones are seeds. Much like nuts, seeds are also good sources of calcium, magnesium and phosphorous; all the minerals that help in keeping the bones strong.
Eggs are not just good for making cake, but it is also great for making your bones strong. Eggs are an adequate source of vitamin D and calcium, and both in tandem then help in making your bones strong.
Some of the green leafy vegetables are also excellent sources of calcium. Moreover, green leafy vegetables are also rich in vitamin K. This nutrient is also important for to ensure that your bones keep strong.
Vitamin K is also required for to prevent osteoporosis, and therefore, fractures, that require treatment from the Best Orthopedic Surgeon in Multan.