Osteoporosis, arthritis or other serious bones-related problems are typical symptoms that a great number of people have to deal with when they are older, thus, it is better if we can find some feasible measures to prevent it as soon as possible. Today, let’s find out some easy-to-follow recommendations to keep your bones and joints in good condition and enjoy your life better.
- Add more calcium foods into your diet:
To keep your bones and joints strong, it’s extremely essential to get enough calcium by eating diets containing as much calcium rich foods as possible. You can incorporate your diets by green leafy vegetables like kale, broccoli or sprouts, low-fat products such as milk and yogurt and foods that are rich in calcium (cereal, orange juices, soy beverages or bread)
- Take enough vitamin C:
Scientists have proved that Vitamin C plays an important role in repairing tissues process, especially the cartilage in joints. You can get vitamin C from some kinds of foods such as watermelon, tomatoes, leafy greens, berries (blueberries, cranberries or strawberries), tropical fruits (papaya, mango or pineapple) or potatoes.
- Increase vitamin K supplement:
Vitamin K is considered to be one of the most important substances to enhance the bone density and prevent bone fractures or even cancers as well. We can easily take this vitamin from meat, cheese, leafy green or eggs.
- Eat foods that are rich in Vitamin D
Foods that we consume everyday contain a lot of necessary vitamins for our health, however, not many of them contain Vitamin D, which is really vital for your joints and bones, so it is easy to become deficient. Naturally, we get vitamin D from the sun, but it’s not enough for your bones’ development, you will have to find some ways to get it, especially from foods like egg yolks, yogurt, milk, beef liver and fatty fish.
- Use less caffeine:
It is a good idea if you sometimes reward yourself a cup of coffee, however drinking too much is not good at all due to the fact that coffee contains a high amount of caffeine, which can make your bones lose calcium.
Therefore, let’s keep the caffeine intake under 300 milligrams a day to prevent these negative effects. Not only in coffee, caffeine also exists in other different beverages like cola, tea, hot chocolate or soft drinks.
- Limit the alcohol consumption:
Alcohol drinks like beer or wine are in favor of many people, especially of men, however, if the alcohol in blood reach a high level, it not only affects our health in general and the ability to absorb minerals, but also is regarded as the main reason of broken or brittle bones in many cases. It’s understandable because drinking too much alcohol has caused the producing hormones depleting bone density, thus, drinking in moderation is highly recommended.
These above are 6 easy tips of diet that you should follow to improve and strengthen your bones and joints, which contribute significantly to a happier life! Let’s try!