Our bones undergo continuous remodeling. The repairman cells in our bones function at night while we are sleeping. Osteocytes are specialized bone cells that repair microscopic bone breaks and cure fractures in addition to regulating the body’s calcium levels. The remodeling process is supervised by these project-management cells. When the calcium levels in the body drop too low, they tell cells known as osteoclasts to remove minerals from the bones. Additionally, when cracks and breaks require repair, they communicate with osteoblasts, cells that create bone. A large portion of this activity takes place during the night and early morning hours, when we should be asleep. However, most people don’t get the 7 to 8 hours of sleep per night that experts recommend for healthy functioning. For that, we can purchase quality mattresses from companies like American Beds, the leading bed company in Bahrain.
See our five bone health tips to maintain strong bones for years to come while ensuring you receive the deepest sleep possible:
Boost melatonin levels
Melatonin not only aids in sleep but also protects bones from oxidative stress and environmental free radicals by acting as an antioxidant. It can speed up our recovery from injuries and operations. There are numerous alternative natural ways to boost our melatonin production, whereas melatonin tablets run the risk of making us dependent on them. Get some sunlight each day and sleep in a room with little or no light. Include foods high in melatonin in your diet: You can start by eating foods like sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, and sour cherries to increase the density of your backbone.
Exercise every day
An aerobic workout of even 10 minutes can improve your ability to sleep at night. Make sure to work out during the day and not too close to bedtime. After exercise, you need time to rest and recover. People frequently ponder what kind of exercise helps develop strong bones. It has been established that weight-bearing conditioning workouts are advantageous for greater bone health. Weighted walking vests have gained popularity as a secure method of workout assistance without going overboard. Yoga can lower the risk of falls and fractures by improving flexibility and balance. Maintaining a healthy body weight is also important. Sleep disruption caused by sleep apnea is linked to obesity.
Minerals for strong bones
Magnesium is praised for promoting restful sleep and for constructing healthy bones. The anti-osteoporosis effects of calcium, iron, and zinc are also well recognized. Vitamin D plays a crucial function in preventing osteoporosis because it facilitates the body’s absorption of calcium. As well as saltwater fish, liver, and foods fortified with vitamin D, sunshine exposure is a good source of vitamin D.
Don’t use tobacco and alcohol
Alcohol is known to disrupt sleep at night, but did you also know that it may also cause a decrease in bone density? Another offender is tobacco. As much as you can, stay away from these chemicals.
This may be the most critical of the health advice for healthy bones that we have covered. To guarantee long-term bone health, you must take the initiative and ask your doctor about obtaining an osteoporosis screening. Since osteoporosis develops so gradually, you might not realize you have it until you break a bone. Osteoporosis can be successfully treated if caught early enough to prevent bone fractures.
The Best Mattress Store in Bahrain for Sound Sleep
American Beds is a top-notch mattress store in Bahrain which consistently puts quality and client satisfaction first. According to American Beds, choosing the correct bed may change your life and offer much more than just a restful night’s sleep and comfortable days. As a result, we are aware of how crucial it is to choose wisely when buying a new bed. Based on years of experience, we offer our customers individualized service. Visit our store right away from anywhere in Bahrain!