Find Out How To Build Healthy Bones Naturally!
It is essential to build healthy bones. Minerals get incorporated into your bones during childhood, adolescent years and early adulthood. You reach peak bone mass once you are 30 years old. If insufficient bone mass is created during this phase or there is bone loss in later years, the risk of developing fragile bones is higher.
However, you can develop many nutrition and lifestyle habits to build strong bones and maintain them as you grow older.
Check out the natural ways to build healthy bones:
1) Eat lots of veggies
Veggies are great for the bones. They provide you with vitamin C that stimulates the production of cells that form the bone. The vitamin also has antioxidant effects! Vegetables are known to increase bone density.
Intake of green and yellow veggies increases bone mineralization during childhood and helps maintain the bone mass in young adults.
Study reveals that eating a lot of veggies benefits older women. They are at a lower risk of osteoporosis.
2) Do strength training and weight-bearing exercises
The best kinds of exercises for bone health are weight-bearing or high impact exercise as they promote the formation of a new bone. It is good for increasing the bone mass in children and prevents loss of bone mass in the elderly.
3) Get enough protein
For your bones to be healthy, you need to get sufficient protein. Do you know that 50% of your bone is made out of protein?
A low protein intake decreases the absorption of calcium and also affects the formation of bones and breakdown.
There are some concerns saying that high-protein diets lead to leaching of calcium from bones but studies have found that this does not occur in those who consume up to 100 g of protein in a day as long as it is balanced with lots of plant and calcium rich foods. Research also suggests that older women have better bone density when they consume more amounts of protein. Also diets high in protein help preserve bone mass when you are trying to lose weight.
4) Eat foods high in calcium
Your old bones are getting broken down constantly and are being replaced by new ones. This makes it essential to consume enough calcium to protect bone strength and structure.
Adults need 1000 mg of calcium in a day, teens need 1300 mg and older women need 1200 mg. But the amount of calcium absorbed by the body can vary a lot. Your body will absorb lesser amount of calcium than you consume. So, you need to spread calcium intake throughout the day.
To build strong bones, you must include vitamin D and vitamin K in your diet. Both the vitamins have a strong role to play in protecting against bone diseases like osteopenia, osteoporosis
6) Say no to very low calorie diets
Bringing the calories you consume to all time low is a bad idea as it harms bone health. Diets with less than 1000 calories a day can lower bone density in individuals.
7) Maintain a healthy and stable weight
Apart from eating a nutritious diet, you need to maintain a healthy weight to support your bone health. Being underweight increases the risk of osteoporosis and osteopenia. Being obese can also impair bone quality and increase the chances of a fracture because of the stress caused due to excess weight.
Also, losing and regaining weight repeatedly or losing a huge amount of weight in a short time span can be detrimental to bone health.
8) Eat foods high in zinc and magnesium
Both magnesium and zinc have key roles to play in achieving peak bone mass during childhood and in the maintenance of bone density as you age.
9) Include omega 3 fats in your diet
Omega 3 s are known to help promote the formation of new bones and protect against bone loss in the elderly. Fatty fish is a good omega 3 source. However, there are plant sources also, namely walnuts, flaxseeds and chia seeds.
Apply the above and protect your bones! It is never too late or too early to start to build healthy bones!
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