stretch flexible body

How to Achieve Healthy Bones and Joints

Providing the right nutrients for strong, healthy bones is crucial, as bones make up the bulk of living tissue in the body, from joints to muscles to the bones themselves. They also store minerals such as calcium and phosphorus, which help keep bones healthy and release them when needed for other purposes.

There are many things you can do to keep your bones healthy and strong, but if you don’t eat properly and don’t get enough of the right kind of exercise, your bones can become weak and break off. Eat foods rich in calcium and vitamin D, exercise a lot, and have good health habits to keep your bones healthy. If you don’t eat properly, exercise enough, or not enough, and eat a healthy diet, bones can easily break and cause pain.

In case you experience accidents or fall injuries, there is a near orthopedic surgeon Phoenix AZ who can help you.

Vitamins and Minerals

calcium fresh nutritiousWhen it comes to healthy bones and preventing osteoporosis, calcium alone is not enough. You need to be aware of other vital nutrients that help the body absorb calcium and utilize the calcium you consume. Magnesium helps the body absorb and bind calcium, which helps to build and strengthen bones and prevents osteoporosis. As your body is not good at storing magnesium, you must have sufficient magnesium in your diet.

Healthy and Active Lifestyle

Healthy bones need to maintain a physically active lifestyle and eat healthy foods such as fruits, vegetables, nuts, and healthy fats. Achieving and maintaining good bone health in childhood can help prevent bone loss and fractures in later life. Physiotherapists can develop a variety of exercises to keep your bones in good shape.

Proper Nutrition

nuts wheat milkFrom achieving the highest bone density during childhood to the age of thirty and maintaining bone health for the rest of our adult lives, nutrition plays a dominant role in skeletal health. A balanced diet is required to achieve bone mass density during the transition from infancy to adulthood and reduce bone loss in the elderly, covering the necessary daily intake of calcium, magnesium, and other vital nutrients.

 

Bottom Line

The amount of calcium, magnesium determines the bone density of an adult skeleton, and other vital nutrients present in the body during childhood and adolescence. Osteoporosis fractures are preventable by maximizing the bone bank at age 30 and reducing the rate of bone loss. Adequate calcium intake can be crucial to take advantage of exercise and is key to achieving high bone mass and slowing down the age – the bone loss associated with it.

diet

Mediterranean Diet

There are several types of diets approved by health specialists to be essential to the body’s health. All these types of diets have specific benefits and address a particular issue in the human body. Some of the popular diets approved by health experts include ketogenic data, Atkins diets, vegetarian diet, Mediterranean diet, raw food diet, and South Beach diet.

The Mediterranean diet is aimed at improving the health of the heart. It is typically a heart-healthy eating plan based on recipes and foods prepared using the Mediterranean style of cooking. The diet is also based on traditional foods consumed by people in countries such as Greece and Italy. Apart from the basics of healthy eating in this diet, it also adds extra virgin olive oil and sometimes a glass of red wine.

 

Mediterranean Diet Key Components

 

  • Diet Emphasizes

healthy foodEating plant-based foods such as vegetables, fruits, nuts, and legumes
Using healthy fats such as olive oil instead of butter
Flavoring food using spices and herbs like cinnamon, rosemary, and garlic instead of salt
Drinking red wine at a moderate rate; however, in some cases it’s optional
Eating poultry such as turkey and chicken and fish such as sardines and salmons at least twice every week
Eating tubers such as potatoes, yams, turnips, and sweet potatoes
Limiting amount of red meat consumed
Making water a go-to beverage
Consuming whole grains like whole oats, corn, and barley
Taking legumes like peanuts, beans, and peas

  • Foods to Avoid in the Mediterranean Diet

Avoiding eating processed meat such as sausages and hot dogs
Highly processed foods
Refined oils like soybean oil and cottonseed oil
Refined grains like white bread and pasta prepared from refined wheat
Drinking sugar-sweetened beverages
Trans fat found in margarine

The Mediterranean diet is also ideal for people who love to have a healthy snack between meals. Some of the acceptable snacks in the Mediterranean diet include Greek yogurt, nuts, a piece of fruits, baby carrots, berries or grapes, and slices of apple with almond butter.

 

Benefits of the Mediterranean Diet

Health experts emphasize foods that are high in fiber and rich in monounsaturated fats. All these are present in the Mediterranean diet. The key benefits of the diet include:

  • Improves the Heart’s Health

The diet is rich in monounsaturated fats, and for this reason, it is associated with a reduction in all causes of heart diseases. The diet also is rich in ALA acid, which decreases the cardiac heart risks. It also lowers blood pressure.

  • Helps to Fight Cancer

The diet consists of vegetables and fruits which are the cornerstone of fighting cancer in nearly every way such as preventing tumor growth and stopping cell mutation.

  • Prevents Diabetes

Research shows that the diet consists of a dietary pattern that helps in fighting diseases associated with chronic inflammation. Such type of disease is the type 2 diabetes. The diet prevents this disease by controlling excess insulin in the blood.

 

  • Improves Your Mood and Protects Cognitive Health

vegetableThe diet helps to protect the body from cognitive disorders which affect mood regulation. The healthy fats present in the diet are also useful in fighting age-related cognitive decline.