The musculoskeletal system of our bodies is the main constituent of our organism that gives us support in all of our daily activities. It is the main progenitor behind the shape of our bodies and their posture. This system is comprised of bones and muscles that run throughout our bodies as well as act as the essential construct that creates its physical appearance. Unfortunately, over the years our lifestyles, eating habits, and sources of entertainment have brought about considerable hindrances to maintain a healthy and physically fit outlook towards our lives. Due to this, the majority of the suffering is bared by our bones and skeletal tissues. The NCBI (National Center for Biotechnology Information) reports that around 1.5 million people every year suffer from a fracture caused by poor bone health. Furthermore, they also proclaim that 4 out of 10 white women are prone to getting a fracture and the risk increases with time and age. This is indeed an alarming state and we must consciously make healthier decisions to ensure that such ailments never cross our path. This is why in this post we would like to offer you some great advice as to how you can prevent such predicaments from occurring in the first place. Let’s take a quick look at a lifestyle that can help you grow and support healthier and stronger bones for the rest of your life.
Avoiding a Sedentary Routine
Over the years it has been quite obvious that the majority of us have chosen for ourselves a sedentary lifestyle at work and during our private times at our homes as well. This age of technology has consistently caused us to stay seated and avoid physical excursions at all cost. This causes our bones to become weaker over time. Here are some common activities that we all are accused of being addicted to:
- Binge Watching: Around 73% of all Americans are found to be addicted to binge-watching shows and 90% of them are the youth whose ages are from 22 years old to 37 years old. They spend nearly 5 hours a day fixated to their screens or other devices.
- Social Media: With over 3.2 billion accounts across the globe, the majority of the population is found to spend on an average of nearly 2 hours and 22 minutes daily surfing the social media platforms. This includes 90.4% of millennials and 77.5% of those belonging from Gen X, hence from 22-year-olds to 53-year-olds are now an addict to these online landscapes.
- Video Surfing: YouTube reports 500 million hours of videos being stream online every day. Millennial men spend nearly 40% more time watching these videos online.
As you can see this is quite a disheartening picture, which is why we were too afraid to even mention the overall use of the internet and online video gaming statistics for you to go through. However, hope is still alive and this is how you can bring about changes to rectify this problem:
- If you live near to your office, try skipping the transport by simply walking there even if it means getting up earlier in the morning. If you have a bicycle then that is also much preferable.
- Develop a daily regimen that includes some sort of physical excursions such as a workout routine, going to the gym, or playing a physical sport with friends.
- Some of the best exercises for you to try out include yoga, tai-chi, dancing, playing racket sports, and hiking.
Keeping Your Diet in Check
One of the primary reasons behind this gigantic fall in our bone health around the world is our poor diet nowadays. Even an auto injury doctor can verify this fact as the majority of bone fractures reported to hospitals include the wrist, hip, and spine area of our bodies. The major constituents in our diet that cause this turmoil comprise of:
- Alcohol in excessive amounts since it can substantially lower your bone density as it actively blocks the absorption of calcium within the body.
- Caffeine is much more dangerous as it causes actual loss of calcium within the body. Every 100 milligrams of caffeine intake results in a 6-milligram loss of calcium from the body.
- Soft drinks are also the worst of the worse since more than 7 fizzy drinks in a week can progressively increase the chances of a bone fracture.
This list could continue on and on, but that is not the cure. The solution lies in your resolution to eat healthy for the rest of your lives. And this is where you need to put in all of your will power to make sure that your diet includes the following:
- Calcium which is without the doubt your greatest supporter for healthier bones. You can get a good dose of this vital mineral through bread made from fortified flour, cheese, fishes such as pilchards & sardines, green leafy vegetables such as broccoli, cabbage, & okra, milk without question, and soya beans. If you are vegan then you can try out: brown & white bread, pulses, sesame seeds, tahini, dried fruits like apricots, figs, raisins, & prunes, fortified soya, and calcium-set tofu.
- Vitamin D acts as a catalyst for making your bones healthier and stronger. Good sources include fortified breakfast cereals, eggs, and oily fishes such as mackerels, salmons, and sardines. For vegans, you can try out vitamin D supplements, soya drinks, breakfast cereals, and fortified fat spreads.
We hope this post was able to offer you some great insights as to how you could prevent bone problems in their tracks by simply adapting to a much healthier lifestyle. As a mature and sensible adult, it is best that you put your health into focus into everything that you do. There is no more valuable asset than your health and believe us when we say that precautions that you take now will benefit you a lot in the future. So the time is now, make the decisions that can actually prevent such ailments befalling you in the first place. Your actions today define the future that awaits you tomorrow.
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