5 ways to keep your skeletal system healthy
Step 1 – Eat foods with vitamin D to assist in calcium absorption. Adults need 15 mcg of vitamin D a day. Foods with vitamin D include dairy, eggs, fatty fish such as salmon or tuna and fortified orange juice and cereal. Exposure to the sun triggers vitamin D synthesis to produce vitamin D, as well.
Step 2 – Perform at least 30 minutes of weight-bearing exercise at least twice a week. Building muscle increases bone density to build healthy bones and prevent osteoporosis. You don’t necessarily need weights or equipment to build muscle. Pushups, squats and planks strengthen muscles over most of the body. As you get stronger, using dumbbells increases the resistance to maintain your strength.
Step 3 – Avoid smoking and drinking. The MayoClinic.com reports that tobacco use and consuming more than two alcoholic drinks a day may contribute to weak bones and osteoporosis.
Step 4 – Discuss potential side effects of medication with your doctor. Some medicines can weaken bones and increase your risk of osteoporosis. Your doctor will be able to prescribe bone-boosting medication if needed.
Step 5 – Protect the body. Wear your seat belt when driving and a helmet when using a motorcycle. Use headgear when engaged in sports that could lead to brain damage such as football, in-line skating, bicycling and horseback riding
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