It’s easy to think that health is all about your heart and mind. But there’s a lot more you need to think about, although some of it doesn’t get the shine it deserves.
Take your muscles and bones, for example. If they got half of the attention your heart gets, you’d be far less likely to take these intricate structures for granted.
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The truth is that most people simply don’t pay much attention to the structure of their bodies.
Bone and muscle work together to keep you upright and mobile. Muscle helps protect bone from wear and tear, and injury, all while making it more resilient.
If you want strong, healthy bones, you want strong, healthy muscles.
Some of the ways you can prioritize bone and muscle health this year include:
Eating more calcium. Calcium is essential to bone health. The bulk of the calcium in your body is stored in your bones, yet it’s always being drawn out to serve other functions. That’s why it needs to be replaced daily through diet.
Men and women need 1,000 mg—1,200 mg of calcium per day, which can usually be achieved with two or three servings of calcium-rich foods per day.
Calcium is found in dairy, vegetables, and fortified foods.
Get enough magnesium and vitamin D: Magnesium and vitamin D are both essential to building strong, dense bone. Vitamin D is required for calcium absorption, while magnesium helps convert vitamin D to the active form required to absorb calcium.
Research has shown that people with higher vitamin D and magnesium intake have higher bone density than those who get less.
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Perform weight-bearing exercise: Resistance exercise that stresses the bone-like walking, weight training, or jogging-improves bone strength and density. It can also strengthen the muscle and joints around the bone to offer more excellent protection.
Eat more protein: Protein is required for muscle building, making it an essential component of bone health. Try to eat protein-rich foods throughout the day to get the greatest benefit. Some foods, like Greek yogurt, are great sources of protein and calcium.
Pay a little more attention to bone health this year to prevent injury, osteoporosis, and contribute to better mobility and quality of life.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
