Building healthy and strong bones is a crucial aspect of the well-being. Calcium and minerals in bones play a key role during our childhood, adolescence and early adulthood. Once you approach your 30s, you already have gained peak bone mass.If someone doesn’t manage to get enough bone mass during their 30s, they get to face loss of bones later in life which leads to an increased threat of developing fragile, delicate, and easily breakable bones. Fortunately, quite a few lifestyle habits and nutrition can contribute in building strong and healthy bones which can be maintained as you age.Here are 8 natural ways to build healthy bones.
Eat lots of vegetables
Vegetables have all what it takes to make the bones strong and healthy. All greens are the best source of vitamin C, which helps in producing the bone-forming cells. In addition, various research studies suggest that antioxidants in vitamin C may save bone cells from any possible damage. Not only that, vegetables also save bones from mineral density, commonly known as bone density. Bone density is basically a measurement of the amount of minerals and other calcium found in our bones. Both brittle bones (osteoporosis) and low bone mass (osteopenia) are conditions caused by low bone density. A high consumption of yellow and green veggies intake has been associated to high bone mineralization during early childhood and the maintenance of bone mass in young adults. Similarly, consuming lots of vegetables have found to be beneficial to older women. A research study conducted in women of 50 years and above showed that those who have a habit of eating onions regularly had a 20% lower risk of osteoporosis than those who hardly ate them. Similarly, in another study, females who consumed nine or more servings of cabbage, broccoli, parsley and other leafy greens had a less chances of bone turnover. So incorporate lots of vegetables in your meals and give yourself a chance to build bones naturally.
Perform strength training and weight-bearing exercises
Keeping yourself engaged in various exercises can also help you in building and maintaining strong and healthy bones. So far the best activity for bone health is high-impact or weight-bearing exercise as they help in forming new bones.Various studies conducted in young children, especially those with type 1 diabetes, have found that weight bearing activities tend to increases the amount of bone during the early years of peak bone growth. In addition, these weight bearing and strength training exercises also prevent older adults from possible bone loss. So strength and weight training exercise is not only helpful in increasing muscle mass, it also helps in protecting bone loss in both older and younger women, especially those suffering with osteopenia, osteoporosis, or breast cancer. However, if you are facing mobility issues and can’t walk freely, you can trust stairlifts. They are specialists in restoring access, promoting independence, and allow you to stay in the home you love.
Consume enough protein
Getting an adequate amount of protein is extremely important for strong and healthy bones, in fact,around 50% of bones are made up of protein.Some significant research and studies showed that an inadequate amount of protein intake lessens the absorption of calcium in a body which affects formation of bones and also is a reason of bone breakdown. However, there is a general perception that diets with high-protein contents filter out calcium from bones resulting in acidity in the blood. Yet, studies and research have found that this doesn’t really happen with those who take up to 100 grams of protein on daily basis, as long as their protein intake is balanced with adequate calcium intake and plenty of plant based foods.
Eat high-calcium foods throughout the day
One of the most important minerals for bone health is calcium and it is widely found in our bones. Since there’s a constant process of wear and tear going on in the bone cells, old ones are replaced by new ones, it’s vital to take calcium on daily basis in order to protect the strength and bone structure.Ideally, it is best for older women to take 1200 mg and teens to take at least 1300 mg of calcium.However, the amount of calcium a human body absorbs varies from person to person. Surprisingly, if you consume a meal containing calcium of more than 500 mg, your body won’t absorb much as compared to the meal you consume with lower amount of calcium. Therefore, it’s advisable to break your calcium intake throughout the day including high calcium meal at any time of the day. Also it’s best to fulfil your calcium intake from nutritious diet than from the supplements.
Get plenty of vitamin D and vitamin K
Vitamin K and Vitamin D are one of the important vitamins which helpin building strong bones. Vitamin D also contributes to bone health including absorption of calcium in the body. Having appropriate levels of both the vitamins protect you from osteoporosis, osteopenia and various other bone diseases. No wonder some studies and research have shown that adults andchildren having very low levels of vitamin D have lower bone density and are at higher risk of early bone loss. Unfortunately, deficiency of vitamin D has become very common, affecting more than one billion people around the world. One of the natural sources of getting the vitamin D is through sunlight and other food items such as liver, cheese, and fatty fish. However, people with dangerously low levels of Vitamin D can adjust their low deficiency by taking supplements of 2,000 IU daily. Vitamin K2 works as a support system for bone health. It modifies osteocalcin, an element involved in the formation of bone. This process of modification helps in binding the minerals in bones and saves the loss of calcium in bones.
Avoid very low-calorie diets
Deducting calories from your meals is never a good idea as it can lead to many health problems.In addition to creating rebound hunger, slowing down your metabolism, and causing muscle loss, low calorie diet can adversely affect your bone health too. Studies have shown that diets lower than 1,000 calories per day can damage your bone density. To build and maintain healthy and strong bones, it is suggested to follow a proportionate diet which at least provides 1,200 calories each day. The diet must include lots of proteins, minerals and vitamins rich food because they all play a great role in building your bones naturally.
Consider taking a collagen supplement
While not much has been researched and posted about the topic yet, some evidences suggest that collagen in the form of supplements may contribute to your bone health. Collagen is an important protein element found in bones. Itcontains proline, and the amino acids glycine which helps in building bones, ligaments, muscle, and other tissues. Collagen comes from animal bones and is widely known as gelatin. It also helps in relieving joint pain and is beneficial for overall bone health too.
Maintain a healthy, stable, Healthy weight
Along with consuming a nutritious diet,maintaining your current weight can also help you in having strong and healthy bones naturally. For instance, if you are underweight, you are at a higher risk of osteoporosis and osteopenia. This usually happens with women who reach the age of menopause because at the age of menopause they tend to lose the protective layer of estrogen. Also being underweight means you have reduced bone density and high risk of bone loss at the age of menopause. On the other hand, being overweight can impair the quality of bone and can put you at the risk of bone fractures and other bone related issues due to excess weight. Therefore maintaining a healthy and stable weight is what you should be targeting at when it comes to building and protecting your bones naturally.