Osteoporosis and arthritis are two of the main chronic bone disorders that can’t be treated permanently. Most bone disorders are caused by an increased level of inflammation in your bone. Diet is an important factor here because what you eat will define the condition of your bones. If you are someone who eats a lot of junk food then you will have to deal with inflammation as well.
Like every other problem, this one has a solution too and it is a simple one. All you have to do is change a few things in your lifestyle. If you are already suffering from a bone disorder then it will help in preventing any further damage to your bones but if you don’t have any bone-related problem then you can prevent any bone disorder at an early stage.
There are certain foods that are rich in calcium and protein. Such foods really help in making your bones strong. If you look up the benefits of bone broth and collagen-rich foods, you will notice that they are the perfect foods for your bones. There are basically tons of other foods that can help in improving your bones and we will talk about them. First, we have to talk about some of the other factors that can help in preventing bone disorders.
● BONE BUILDING EXERCISES
In order to make your bones strong, you have to perform bone-strengthening exercises. There are tons of them out there and you can try the ones you are comfortable with, most people jog, walk, and do leg exercise. Some people prefer to do core exercise as it helps them in improving their overall core strength. One thing you should keep in mind is that if you are overweight then start with mild exercise because otherwise, you will just put stress on your bones.
● REDUCE INFLAMMATION
I mentioned inflammation before and it the main culprit that destroys your bone health. So you have to avoid triggering inflammation in your body. You have to avoid certain foods that contain unhealthy ingredients and are mostly junk food. Added sugar can also increase the inflammation level of your body. So you have to avoid foods that are not good for your bone health.
● EAT FOODS HIGH IN NUTRIENTS
Collagen, protein, and calcium are the 3 nutrients that help in improving your bone health. Almost 80% structure of your bones is made up of these nutrients and this is why they are really beneficial for your health. There are other things that can help you as well. Collagen peptides are also beneficial for your bone health as they are a pure source of collagen and it helps in making your bones more flexible. Apart from that fish, chicken, and beef are also a good source of collagen and protein
● DONT BE OBESE
Try to reduce your weight so that you can prevent any bone damage. Most obese people have weak bones because of their dietary habits. Such bones can be easily fractured and if you are overweight you are putting a lot of pressure on your bones. Obesity also increases the inflammation of your body. So you should try to lose as much weight as you can. The exercises that I mentioned above will help in reducing your weight. So try them out or do the ones that you like.
● ADD OMEGA-3 IN YOUR DIET
Try to add omega-3 fatty acids in your diet. They help in reducing the inflammation of your body. It also helps in preventing any damage to your bones. Omega-3 fatty acids can be found in foods like salmon and nuts. So some more foods to add to your daily diet. Studies have shown that omega-3 fatty acids help in increasing the amount of calcium in your bones as well.
Chronic bone disorders can be painful for some people as it can affect your daily life. These are some of the things that can help you in preventing that from happening. So it all comes down to you and you should decide if you want to improve your bone health. If you don’t act now then such issues only get worse with time.