Maintaining bones and joints that are healthy are so more important as we age. Severe illnesses such as osteoporosis and arthritis can make it so difficult to move around and may open cases for more medical issues. There are things that you can do to lessen your chances of this medical issue or at least stop them from getting out of control.
Simple lifestyle changes like getting more calcium, quitting smoking and slotting in weight-bearing exercises can help to protect your bones and joints and keep them healthy.
1. Incorporate more calcium-rich foods into your diet
Getting adequate calcium is necessary to keep your bones vigorous and strong. The best way to be sure that you are getting sufficient calcium is to eat a diet that consists of lots of calcium rich foods. Calcium rich foods include:
- Low-fat dairy products, such as milk or low-fat yogurt.
- Green leafy vegetables, such as brussels sprouts, broccoli, kale, bok choy and turnip greens.
2. Eat foods that contain Vitamin D
Not many foods consist of Vitamin D, so you might lack Vitamin D. The best way of getting vitamin D is from the sun, but if you live in a place that’s not much exposed to the sun, then you will have to get it from the foods you eat. Foods that contain vitamin D include:
- Egg yolks
- Beef liver
- Milk, yogurt, or soy products
- Fatty fish, such as sardines and tuna
3. Get enough Vitamins C
Vitamin C is essential in repairing tissues, as well as the cartilage in your joints. Make sure that your diet consists of plenty vitamin C rich foods to guarantee that you are receiving your daily allowance, but do not go beyond 2,000 milligrams per day. Foods that are rich in vitamin C include:
- Tropical fruits, such as pineapple, papaya, kiwi, and mango
- Berries, such as blueberries, strawberries, raspberries, and cranberries
- Cruciferous vegetables, such as broccoli, brussels sprouts and cauliflower
- Leafy greens such as kale, cabbage, and spinach
- Winter squash
- Sweet potatoes and regular potatoes
4. Boost bone density with Vitamin K
Most studies have proposed that vitamin K may help to promote bone density. Additional studies have shown that vitamin K does not help to uphold bone density, but it may help avert bone splintering and cancers. So, think about adding a vitamin K supplement or more vitamin K rich foods to your diet. Foods that are rich in vitamin K include:
- Meat
- Eggs
- Cheese
- Leafy greens
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