For Healthy Bones
Healthy Bones: Our bones support us and allow us to move. They protect our brain, Our heart, and other organs from injury. read more about bones health. Our bones also store minerals such as calcium and phosphorus, which help keep our bones strong and release them into the body when we need them for other uses.
There are many things we can do to keep our bones healthy and strong. Eating foods high in calcium and vitamin D, exercising a lot, and having good health habits help keep our bones healthy.
But if we do not eat well and do not get enough good exercise, our bones can become weak and even break. Broken bones (called fractures) can be painful and sometimes require surgery to heal. They can also cause lasting health problems.
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But the good news is that it’s never too late to take care of your bones. Building healthy bones is extremely important. Minerals are incorporated into your bones during childhood, adolescence, and early adulthood. Once you reach the age of 30, you have reached maximum bone mass.
If insufficient bone mass is created during this time or if the bone loss occurs later in life, you are at increased risk of developing brittle bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them with age.
Here are 10 Natural Ways to Build Healthy Bones
Eat a lot of vegetables
- Vegetables are perfect for your bones.
- They are one of the best sources of vitamin C, which stimulates the production of bone cells. In addition, some studies suggest that the antioxidant effects of vitamin C may protect bone cells from damage.
- Vegetables also appear to increase bone mineral density, also known as bone density.
- Bone density is a measure of the amount of calcium and other minerals found in your bones. Osteopenia (low bone mass) and osteoporosis (fragile bones) are conditions characterized by low bone density
Perform bodybuilding and weight-bearing exercises
- Engaging in specific types of exercise can help you build and maintain strong bones.
- One of the best types of bone health activity is weight-bearing or high-impact exercise, which helps build new bones.
- Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during years of maximum bone growth. Moreover, it can be extremely beneficial in preventing bone loss in the elderly.
Eat enough protein
- Getting enough protein is important for healthy bones. In fact, about 50% of bones are made up of protein.
- Researchers have reported that low protein intake decreases calcium absorption and can also affect bone formation and breakdown rates.
- However, concerns have also been expressed that protein-rich diets leach bone calcium to counteract the increased acidity of the blood.
Eat calcium-rich foods throughout the day
- Calcium is the most important mineral for bone health, and it’s the main mineral in your bones.
- Because the old bone cells are constantly broken down and replaced by new ones, it is important to consume calcium daily to protect the structure and strength of the bones.
- RDI for calcium is 1000 mg daily for most people, although adolescents need 1300 mg and women over 1200 mg.
- However, the amount of calcium that your body absorbs can vary considerably.
Get a lot of vitamin D and vitamin K
- Vitamin D and vitamin K are extremely important for building strong bones.
- Vitamin D plays many roles in bone health, including helping your body absorb calcium.
- Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are at higher risk of bone loss than people who suffer from it.
- Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide.
Avoid very-low-calorie diets
- Lowering too few calories is never a good idea.
- In addition to slowing down your metabolism, creating a rebound hunger, and causing a loss of muscle mass, it can also be harmful to bone health. or obese people.
- In one study, obese women who consumed 925 calories a day for four months experienced a significant loss of bone density in the hip and upper thigh, whether or not they had resistance training.
- To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories a day. It should contain a lot of protein and vitamin-rich foods that support healthy bones
Consider Taking a Collagen Supplement
- Although there isn’t much research on the subject yet, early evidence suggests that collagen supplements may help protect bone health.
- It contains the amino acids glycine, proline, and lysine, which help build bones, muscles, ligaments, and other tissues.
Maintain a stable and healthy weight
- In addition to following a nutritious diet, maintaining a healthy weight can help support healthy bones.
- For example, being underweight increases the risk of osteopenia and osteoporosis.
- This is particularly the case in postmenopausal women who have lost the bone protective effects of estrogen.
- In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group
Include foods rich in magnesium and zinc
Calcium is not the only mineral important for bone health. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in the conversion of vitamin D into an active form which promotes the absorption of calcium. An observational study of more than 73,000 women found that those who consumed 400 mg of magnesium a day tended to have a 2 to 3% higher bone density than women who ate it, half that amount per day.
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