What are 5 specific ways to keep your skeletal system healthy?
Some ways to keep your skeletal system healthy are eating calcium and Vitamin D-rich foods, performing muscle-building exercises, and protecting the body.
1) Eating Calcium
Foods like cheese, salmon, almonds, oranges, and kale are all great sources of calcium, keeping your bones strong and healthy. This is especially important after age 40, when the body slows down natural bone replacement. People are also encouraged to take dietary supplements, as getting 1000 mg of calcium a day (the recommended amount) through food and drinks alone might be difficult.
2) Eating Vitamin D
This can be an overlooked, yet very important piece of advice. It's good that people get their daily calcium, but without Vitamin D to assist in absorbing that calcium, they may not be receiving the full effect. Salmon, tuna, dairy, and other foods are foods that contain the Vitamin D you need. Even getting outside can do the trick, as exposure to the sun triggers Vitamin D synthesis to make Vitamin D.
3) Muscle-Building Exercises
Building muscle, believe it or not, helps build bones as well. Try lifting some weights or dumbbells. Push-ups, squats, and planks are great options, as well. Doing this type of exercise stimulates a response in your body that increases bone density, which makes bones less susceptible to fracturing.
4) Protecting the Body
This one is a no-brainer, as everyone is reminded of this one fairly frequently. Wear a seatbelt when driving or wear a helmet when riding a motorcycle. Wear protective gear when playing contact sports like football and bicycling. It'll protect you bones and might even save your life.
5) Avoiding Tobacco and Alcohol
This one is an even bigger no-brainer. We all know of the risks associated with smoking and drinking. These risks can eventually lead to severe injury and even death if people aren't careful. One of these risks is osteoporosis. The Mayo Clinic reports that tobacco use and drinking 2 or more alcoholic drinks a day could lead to weak bones and osteoporosis.