6 ways to care for your bones!

Even if you have just 10 minutes to spare, that's all you need to start your active bone regime right now! Did you know that when we reach 30 years of age, our bone breakdown starts to outweigh its rebuilding process thus increasing the risk of developing osteoporosis? To ensure that you will continue to enjoy life to its fullest, taking care of your bone health needs to start now. Many of the best ways to look and feel younger are easy to fit into your life, requires no fancy gadgets or pills - and many of them are free. Here are six of the best strategies around!


DANCING
Dancing improves rhythm and timing, turns on hidden motor skills and body coordination, along with being a strong cardiovascular activity. Many social dances such as salsa, swing and ballroom are known to build stamina, improve posture and increase flexibility, a must-have as joints begin to stiffen more easily with age. Another key benefit of dancing is preserving bone density. When you are busting a move on the dance floor, it strengthens muscle tissue essential to preserve your bones and help reduce the risk of osteoporosis.


GARDENING
The ultimate wholesome body workout, gardening builds endurance, flexibility and strength. all the major muscle groups get a workout without the stress to the bones caused by high-impact exercises. Gardening also exposes the body to sunshine, helping the body to produce vitamin D that promotes calcium absorption. And what could be more soul-satisfying than reaping your own produce?


HIKING
A climb up a short hill provides the absolute resistance training for the legs, calves and quads. Enjoy clean, healthy air amidst nature, far away from the hustle and bustle - and carbon monoxide - of city life. Avid hikers tend to lose fat and gain muscle, and enjoy higher-than-average energy levels. The anaerobic exercise provided by hiking can also help improve bone health.


TAKE YOUR VITAMIN D
 Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in this modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited with over 60% of women having vitamin D insufficiency. A diet rich in vitamin D helps our body build strong bones and teeth. Fill your plate with food such as sardine, tuna, salmon, eggs and cod liver oil to ensure you get your daily dose.


BONE CHECKS
Osteoporosis silently steals your strength. Regular bone health check tests the quality and strength of your bones which will give you an indicator as to the quality of your internal bone structure and health. This completely safe, fast and simple procedure takes only two minutes and is completely painless. It uses ultrasound technology to measure the internal quality of your bones. 


EAT RIGHT
Most Malaysian women get less than 50% of the required calcium daily intake, a factor which contributes to poor bone health and may affect movement later on in life. How about making milk and dairy products part if your healthy diet? they are important sources of protein, vitamins and minerals, and are particularly rich in calcium, which is essential for healthy bones. Good options you can try are yoghurt, cheese and hi-calcium milk.