Building healthy bones is very crucial. Calcium, Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. If not we will have increased risk of Bone Frazility.
Luckily, many lifestyle and nutrition habits can help you build strong bones and maintain them as you age.
Here are the 10 Natural ways to keep Bone problems at bay:
- Eat lots of Veggies:
Vegetables are a great source of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C that which stimulates the production of bone-forming cells.
Vegetables increase bone density as well.
- A good intake of green and yellow vegetables is good for increased bone mineralization during childhood and the maintenance of bone mass in young adults.
- According to a study, its proved that women who consumed more than nine servings of broccoli, cabbage, parsley or any other plants high in bone-protective antioxidants had a decrease in bone turnover.
- Perform Strength Training and Weight Bearing Exercises:
Performing specific types of exercise may help you build and maintain strong bones.
- One of the best types of activity for bone health is high-impact exercise, which promotes the formation of new bone. People with different age groups have different impacts of doing weight-bearing Exercises.
- According to a Study on children, they have found that this type of activity increases the amount of bone created during the years of peak bone growth.
- Intake of Enough Protein:
Consuming enough protein is very important for healthy bones because 50% of bone is made of protein.
In a research, it’s proved that low intake of protein decreases calcium absorption and may also affect rates of bone formation and breakdown, whereas high protein intake can help protect bone health during aging and weight loss.
- Eat High Calcium Foods throughout the day:
Bones are majorly made of Calcium. On an average Calcium level per day is 1,000 mg for most people, although teens need 1,300 mg and older women require 1,200 mg.
- It’s better to spread your calcium intake throughout the day by including one high-calcium food at each meal rather than Supplements.
- High calcium intake from foods decreases the risk of heart disease overall and those who consume calcium supplements had a 22% greater risk of heart disease.
- Get Plenty of Vitamin D and Vitamin K:
Getting adequate amounts of vitamins D and K2 from food or supplements helps in a good bone health.
- You may be able to get enough vitamin D from sun exposure and food sources such as fatty fish, liver, and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
- The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exist in small amounts in liver, eggs, and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
- A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4.
- Avoid Very Low-Calorie Diets:
Dropping Calories too low is never a good Practice that slows down your metabolism creates rebound hunger and cause muscle mass loss.
- Researchers proved that diets with less than 1,000 calories per day can lead to lower bone density.
- In one study, wherein obese women who consumed 925 calories per day for 4 months experienced a significant loss of bone density from their hip and upper thigh region.
- To build and maintain strong bones, one should follow a well-balanced diet that provides at least 1,200 calories per day, followed by plenty of proteins, vitamins, and minerals to support bone health.
- Consider taking a Collagen Supplement:
Collagen is the main protein bones will have. Collagen contains the amino acids, proline, and lysine.
Collagen comes from animal bones and is known as gelatin. It has been used to relieve joint pain for many years.
- Maintain a Stable Healthy weight:
Maintaining ideal body weight is equally important when it comes to a Healthy Bone Maintenance.
- For example, being underweight increases the risk of reduced bone density and bone loss.
- On the other hand, some studies suggest that being obese can impair bone quality and increase in the risk of fractures due to the stress of excess weight.
- Include Foods high in Magnesium and Zinc:
Magnesium and zinc play key roles in achieving peak bone mass.
- Mg plays a key role in converting vitamin D into the active form that promotes calcium absorption.
- Although magnesium is found in small amounts in most foods, Supplementing with Magnesium Glycinate, citrate or carbonate may be beneficial.
- Zinc is a trace mineral needed in very small amounts and it helps make up the mineral portion of your bones.
- Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.
- Consumption of foods high in Omega-3 fats:
Omega-3 fats are very well known for its anti-inflammatory effects.
- Plant sources of omega-3 include chia seeds, flaxseeds, and walnuts.
- Omega-3 fatty acids have been found in the formation of new bone and protect against bone loss in older adults.
Bone health is essential at all stages of life. Fortunately, we have many nutrition and lifestyle habits that can build and maintain strong bones — and it’s never too early to start.
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