Bones are the main foundation of the human body. They support the body, protect internal organs, and allow us to move. As we age, bone strength can decline and risk causing osteoporosis or bone loss. The good news is that there are many simple ways to keep your bones strong and healthy from an early age.
Here are 5 practical tips to take care of your bone health, complete with credible scientific resources.
1. Adequate Calcium Consumption
Calcium is the main mineral that forms bone structure. The daily calcium requirement for adults averages around 1000 mg per day, and can increase in older age.
According to the National Institutes of Health (NIH), adequate calcium intake is essential for preventing brittle bones and maintaining bone density. You can get it from low-fat dairy products, broccoli, spinach, and also from fish such as tilapia Regal Springs Indonesia which contains essential natural nutrients for the body.
2. Ensure Vitamin D Intake
Vitamin D helps the body absorb calcium optimally. Without vitamin D, the body cannot use calcium properly, even if we consume enough of it.
According to the Harvard T.H. Chan School of Public Health, morning sunlight is the best source of vitamin D. In addition, vitamin D can also be obtained from fish such as tilapia, egg yolks, and supplements if needed (as recommended by your doctor).
3. Do Physical Activity Regularly
Exercising regularly, especially weight training such as walking, climbing stairs, or yoga, can help build and maintain bone strength.
Sourced from the Cleveland Clinic, they mention that regular physical activity stimulates the process of new bone formation and strengthens the supporting muscles, thus reducing the risk of falls and fractures in old age.
4. Limit Salt and Caffeine Consumption
Too much salt or caffeine can increase calcium excretion through urine. If this continues, it can weaken bone structure.
The National Osteoporosis Foundation suggests limiting sodium intake and consuming no more than two to three cups of coffee per day to maintain bone health.
5. Meet Potassium and Magnesium Intake
Potassium and magnesium are two supporting minerals that are also important for bones. Potassium helps balance acid levels in the body, which in excess can erode calcium from the bones. Magnesium helps activate vitamin D and is directly involved in the formation of bone structure.
According to a study in the journal Osteoporosis International, a diet high in potassium and magnesium contributes to better bone health. Sources include bananas, avocados, green vegetables, and quality fish such as tilapia from Regal Springs Indonesia, which is rich in natural mineral content.
Let’s keep our bones healthy!
Taking care of your bones doesn’t have to be complicated. By ensuring your intake of essential nutrients such as calcium, vitamin D, potassium and magnesium, plus an active and healthy lifestyle, you’re making great strides towards maintaining strong bones for life.
As part of a balanced diet, Indonesian Regal Springs tilapia can be a healthy source of protein and minerals that support bone health. Produced sustainably and without antibiotics, it’s also safe and nutrient-rich —the perfect choice for the whole family.
