We often like to focus on building muscle and stamina, as we tend to think that these are what help us get through the day. Our bones and joints, however, are just as important, and they both require their own care and supplementation. This is especially important for those that suffer from a physical disability, where not being able to move properly can cause damage to bones and joints in the long term. Thankfully, it’s fairly easy to look after our bones, and athletes will want to follow these tips to make sure that they don’t have problems down the road.

Calcium

Calcium is a vital mineral that’s needed in order for our teeth and bones to stay as healthy as possible. The human body is not able to naturally synthesize calcium, meaning that it needs to be sourced from the food that we eat. For disabled people and those over the age of 50, it’s a good idea to try and get around 500mg of calcium every day in order to meet the daily requirement. Supplementation is one option, but many nutritionists suggest rather incorporating higher levels of calcium in the diet by eating a wider range of healthy foods. Foods that are naturally high in calcium include leafy greens, such as cabbage and broccoli; soya beans and tofu; nuts, and whole wheat breads. Drinking plenty of water is also important, and if possible, try to drink water that has minerals added to it.

Vitamin D

Our body is not able to absorb calcium properly without the assistance of vitamin D, and most adults around the world are deficient in vitamin D. Most of the vitamin D that we need can be created by exposing our hands and faces to the sun for around 10 minutes twice a day, the perfect time to enjoy videos or playing at www.australianpokiesonline.net. It’s important to do this without first putting on any sunscreen, which also means being careful not to burn. Vitamin D can build up in the body, and doctors advise trying to get as much as possible in the summer in order to not become deficient in the winter. If direct sunlight is not working or it’s not possible to find a sunny patch twice a day, taking supplements can be beneficial. With an adequate source of vitamin D, the calcium that we get from our foods would essentially be completely useless, and can cause major damage to our bones.

What To Avoid

One of the two biggest factors that contribute to a lack of calcium is consuming too much alcohol and smoking tobacco. To increase calcium levels and avoid deficiencies, it’s advised to quit smoking all tobacco products completely, and to limit alcohol as much as possible, except maybe a single glass of red wine once a day. Being sedentary can also be a problem when it comes to joint issues, and spending too much time indoors can lead to a loss of vitamin D in our system.