Human bones grow and develop during childhood and adolescence and that process is called bone modeling. However, that’s not all, as another process called remodeling occurs throughout a person’s adult life, and this basically means that old and damaged bone tissue is removed and replaced with the new tissue. In other words, adults get a new skeleton every 10 years. Remodeling consists of resorption, or the breakdown of bone tissue, and formation, or creation of the new bone matrix which is composed of various proteins, mainly collagen. The body needs calcium, phosphorus,magnesium and other minerals in order to strengthen the matrix and make it hard, but there are
certain factors that can negatively affect bone health and practically diminish the effects of minerals.
● For example, it’s not enough to simply take calcium as the body won’t properly absorb it unless it’s paired with vitamin D. Dig in and enjoy tuna, eggs, cereal, shrimp, sardines, and other foods rich in this vitamin.
● Vitamin K is also responsible for bone density, as it can prevent the body from excreting calcium. Kale, broccoli, and spinach are jam-packed with vitamin K.
● Bananas, yogurt, and sweet potatoes are rich in potassium. This mineral neutralizes acids that eliminate calcium from the body.
● Soft drinks, especially those with caffeine and phosphoric acid, are linked to low bone mineral density, and subsequently with osteoporosis. The same goes for tobacco, alcohol, and coffee.
Don’t Be a Lazybones
Regular physical activity is one of the most important factors for keeping your bones healthy. According to a research study, a sedentary lifestyle can significantly contribute to osteoporosis.
Although it’s believed that mainly women are particularly susceptible to this disease, estimates say that one in five men sustains a fractured bone because of osteoporosis. Various workouts, such as jogging, dancing, brisk walking, or step aerobics, are beneficial for increasing bone density. However,weightlifting is considered to be highly useful for reducing the risk of osteoporosis. In order to avoid injuries, protect the lower back, and the organs in the abdomen,lifting belts have been used
for overtwo centuries. Knowing your limits is essential when you’re working out, so listen to your body and never push it too hard. Warm-up exercises are a must if you want to protect your muscles and bones. Proper form and equipment will help you stay safe and healthy. Still, no matter how hard you try,injuries happen, and that’s no reason for dropping your workout routine. First of all, talk everything through with your physician, and test all the movements to see if you’re ready to go back to your
●In case of a lower back injury, avoid squats and the deadlift. The bench press is a safe option in this case.
●Knee pain means that you should forget about activities which involve jumping such as
soccer, rugby, or basketball. A good idea is to try a kettlebell swing.
●Common shoulder injuries are very painful, and this means that you can do only workouts that don’t make you feel uncomfortable.
The trick is to start slowly and stop the very minute you feel any pain.