Abnormalities in the bones
Some abnormalities in the bones will greatly interfere with daily activities of course.
What are bone abnormalities and damage that can interfere with daily activities:
- Bone loss
- Osteoporosis
- Fracture
- Bone cancer
- Bone Flu
- Cracked bone
- Stiffening
- Bone pain
- Sprain
Some examples above are abnormalities and damage that may occur in the bones, if you are not maintaining good bone’s health. Now the question is how to maintain bone health properly? Here are some tips you can do to maintain bone health:
- Sit in a good and right position
Notice the sitting position. Because many bone abnormalities, such as stiffness begins with errors from the wrong sitting position. The sitting position should be ergonomic, i.e:
- The feet should tread to the floor
- Sit in an upright and relaxed position
- Avoid holding your head while sitting
- Use a chair that has a full back to the head
The wrong sitting position usually will be very easy to cause a sense of stiffness, especially on the neck and spine. If this continues, then the spine will experience interference, so will often feel the back pain. Read more about Disadvantages of Not Exercising
2. Sleep using a comfortable mattress
One of the things that make you feel sore and leads to the pain of the bone is the wrong sleep position. Sometimes we sleep without paying attention to the condition of the mattress. The fact is that the condition of a bad and uncomfortable mattress will be very potential to cause symptoms of stiffness in the bone.
Hence, try to sleep with a comfortable mattress, as a way to maintain bone health. Read more about Causes You Can’t Sleep at Night
3. Move your body frequently
Putting the same body position for a long time is also not good for bone health. Therefore, one way to maintain bone health is to do a lot of light movements. Some examples of light movements that can be done are:
- Shaking your head
- Circling the body
- Walking on the spot/treadmill
Basically, bones require continuous and routine movement, so that bone health and strength are well-maintained.
4. Frequent walking and climbing stairs
Walking and climbing stairs is one type of light exercise that is very easy to do. Walk every day, at least 1-2 kilometers, or walk up to 10 steps 5-6 times.This can help you to maintain bone health, especially the bones of the legs to become stronger and not damaged.
5. Understand how to fall properly
It may sound strange, but when you fall in the improper position, it will be very fatal. Thus, when you fall, do not jump on your hands. But try to keep the body falling in a state of curls, and fall sideways. This can avoid the bones receive sudden weight, which is likely to cause a fracture.
6. Consume foods with high calcium
One of the nutrients that are needed to help maintain good bone health is calcium. Foods that contain calcium can help keep the bone structure in order to stay strong and strong, so it is not easily porous and damaged. Read more about Functions of Collagen for Our Body
Here are some high-calcium foods, which can be an option to maintain bone health:
- Milk
- Cheese
- Yogurt
- Vegetables
- Fruits
- Nuts
- Grains
- Fishes
- Tofu
- Fermented soy bread
- Soy milk
- Crackers
7. Consuming supplements for bone health
In addition to eating foods that contain calcium, you can also consume vitamins and supplements that can help you to maintain bone health. Usually these vitamins also contain calcium, so it will be good for bone growth, and how to maintain bone health.
8. Using safety equipment when doing sports
For those who love sports, there are many types of sports that require energy and strength that is very useful for bone health. Be sure to pay attention to the safety factor, especially on the bone. Read more about How To Treat Back Pain With Exercises
Exercise has a risk of bone accidents and can cause:
- Fracture
- Cracked bone
- Sprain
Therefore it is compulsory to use additional types of protection to avoid injury to the bone. Here are some examples of safeguards or protectors that can protect your bones:
- Dekker (on sports football, motor racing, hockey)
- Helmets (on race sports, hockey)
- Shoes (almost all sports, to protect the leg bones)
- Gloves (motor and auto racing sports, hockey)
- Glasses or Googles (skiing, racing, etc.)
9. Do not push yourself
When you feel that you are no longer able to do something, don’t force it. For example, when experiencing a sprain, do not force to perform activities normally, because it will make the pain even more painful.
10. Don’t bring too heavy items
Bringing too heavy stuffs with your bare hands greatly affects bone health. Not only the bone of the hands will be affected, but the spine will become abnormal because it can’t bear the heavy weight.
11. Don’t Bow Too Often
Humans were created to stand upright. So, always try to stand up and sit up straight. Don’t stay in bowing position too often, because it will greatly affect the bone health, especially the spine.
12. Do not jump from a high place
Jumping from high places without any tools or safety will adversely affect your bone health, especially your legs. This is because jumping from a high place can cause more severe injuries, such as fractures.
Bone itself is divided into many types, ranging from small bones, large bones, long bones and short bones. Each type of bone size is scattered in several parts of the body, and connected to each other by the joints. This is what makes bones can move freely, and perform movements, such as twisting, shoving, and so forth.