Women need to pay a lot of attention to their health. Especially after a certain age, our bodies stop to regenerate as fast as they did before, and that is when we need to start taking care of our bodies even more. For most women, the most delicate period is around menopause. The body starts producing less estrogen, and it causes the bone cells in your body to break down. Women lose half of their trabecular bone throughout life, and when you count in the fact that women’s bones are generally smaller and thinner than those of men, it is clear that we need to take a few extra steps to stay healthy.

Start early

It’s a simple concept: the earlier you start taking good care of your bones, the better your bones will be later in life. Doctors are noticing that there are more and more men and women who have different medical bone problems when they are as young as thirty years old. This is most likely due to the fact that they are not aware of the importance of bone health, combined with bad habits we pick up at a young age. The most obvious cause for deteriorating bone health is a lack of physical activity. Nowadays, a lot of people lead a sedentary lifestyle – from sitting at their desk all day to using cars as primary means of transportation. To have healthy bones, you need to keep using them, and that means spending at least 30 minutes doing exercises each day.

Have the right diet

No amount of exercise will help you keep strong bones if you do not provide them with the right nutrients from within. Not only is a good diet important for regulating your weight, since a lot of excess weight puts stress on your bones, but it is also important that we are getting all the nutrients our bones need. The most obvious one is calcium, found in dairy products and fish; but, if you stick to a vegan diet or want some other sources of calcium as well, you can find them in green leafy vegetables, such as kale, Brussels sprouts, and broccoli. The next ingredient for healthy bones is vitamin D. The most natural way to get your necessary dosage of this vitamin is the sun exposure. Spend some time outdoors and soak up the sun rays, as this will make your bones stronger. However, if you don’t get a lot of sun where you live, you can also find vitamin D in eggs, fatty fish, and fortified foods like cereal. Last, but definitely not least there is a nutrient that has just recently been discovered to be extremely helpful for bone strength, and that is vitamin K2. You can find it mostly in poultry and other animal-based products, but if you are trying to cut down on the animal products, there is always an option of adding supplements into your daily diet.

Create good habits

There are several beneficial habits that you can adopt to help your bones stay strong. Regular exercise is extremely important to stay healthy, so sign up for a yoga class or simply go jogging for half an hour in the morning. Another thing to think about is avoiding the loss of calcium, and to do that, you might have to give up on some of your favorite treats like salty food and caffeine because they actually speed up the loss of calcium from your body. The third thing you should do is practice your balance and stay aware of your surroundings at all times. As we age, our sense of balance starts to decrease, and we are more prone to falls. On top of that, since older bones tend to heal a lot slower, falls get increasingly more dangerous as we reach a certain age.

Having healthy bones is not a rocket science, and doesn’t require a lot of time or money. The most important thing to remember is to start early and adopt good habits to make sure your bones stay strong for as long as possible.

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