The bony system is a complex structure. That of an adult is made up of 206 bones, which are connected by ligaments, tendons and cartilages.
These, together with the joints and muscles, provide support and mobility to the body.
These play a major role in several vital functions of the organism, including the production of red and white blood cells (in the bone marrow) and the storage of some essential nutrients.
As a result, strong ailments, inflammation and risks of chronic diseases are generated which, due to their impact on health, significantly affect the quality of life.
Luckily, it is proven that the continuous practice of healthy habits, in addition to a diet rich in essential nutrients, can strengthen the bones to minimize this type of risk.
Taking into account that many do not know how to protect them, in the next space we want to reveal 7 important recommendations.
1. Control body weight
Overweight and obese people are at high risk of fractures, bone injuries and chronic diseases such as osteoporosis.
The accumulation of body fat not only affects the activity of the metabolism but, due to the extra effort involved, exposes the bones to serious conditions.
The reduction of at least 10% of the decreases the premature deterioration of the bones.
2. Caring for balance and posture
Maintaining good body posture is a simple and healthy habit that, in addition to improving the appearance of the figure, protects the bones and reduces the risk of injury.
The practice of yoga and stretching exercises is an excellent way to enhance the ability to balance and, in turn, correct bad postures.
3. Consume omega 3 fatty acids
Omega 3 fatty acids are a type of healthy fat known for its ability to improve cardiovascular and cognitive health.
What some can not imagine is that, beyond this, this nutrient is a great ally for our bones and joints.
This is because it controls imbalances in the inflammatory process of the body, so it reduces the ailments, stiffness and loss of .
4. Increase calcium intake
Calcium is an essential mineral for the formation of bone mass, which is crucial to maintain strong and protected bones.
This nutrient, present in a wide variety of foods, prevents the loss of bone density, as well as fractures and osteoporosis.
Dairy products are one of the most recommended and recognized sources of calcium ; however, it is not convenient to take them when you suffer from some type of intolerance.
Luckily, this mineral can also be absorbed with the regular intake of:
- Vegetable milks
- Blue Fish
- Orange juice
5. Do physical exercise
The regular practice of physical exercise is a very simple and healthy way to maintain and free of diseases.
The movements that are executed during these activities help to protect the ligaments and cartilages. They also reduce the risk of premature wear.
It is also useful to increase balance and strength. Thus, it helps prevent the breaking of bones by a fall or trauma.
6. Eat more sources of vitamin D
The importance of vitamin D is that its absorption is necessary for the synthesis of calcium and other essential minerals.
This nutrient, which can be absorbed with , strengthens the bony parts and reduces the premature deterioration of the cartilage.
You can ingest it through:
- Cod liver oil
- Blue Fish
- Fortified cereals
- Soy and its derivatives
7. Avoid harmful habits
Harmful habits such as excessive consumption of alcohol and cigarettes are related to the increased risk of suffering from bone diseases.
The toxins that both contain travel through the bloodstream to the cells of the body and reduce the capacity of oxygenation.
As a consequence, the risk of developing chronic pathologies increases and the functions of very important organs are compromised.
Even, these wastes interfere in the process of . For this reason they are related to the loss of bone density.
To protect and strengthen bone health it is not necessary to develop any specific disease or symptom.
The sooner you put these recommendations into practice, the lower the risks of having some difficulty.