Having healthy bones is tremendously important.
The minerals we collect from childhood to adulthood will integrate into the health of our bones, and by the time we reach 30, we have already attained the peak of bone mass. If a person does not have adequate bone mass at 30, he might suffer bone loss as he gets older. It can even put a person at risk of weak bones that easily break.
So while you still have the time, make sure to practice some habits and take enough nutrition to develop your bones and keep them strong over the years. With that said, here are the best ways to strengthen bones.
Always Eat Vegetables
Vegetables are beneficial in general. They keep us healthy and strong as they provide essential nutrients to fight diseases. Vegetables are rich in vitamin C, which promotes the productions of cells the form bones. Furthermore, vitamin C contains natural antioxidants that prevent bone cells from getting damaged.
Besides providing vitamin c, vegetables can also increase bone density- the number of minerals and calcium present in the bones. In most cases, low bone density leads to osteoporosis and osteopenia.
Children need to eat more vegetables to increase bone minerals and help them maintain strong bones through adulthood. But according to research, even older adults can still enjoy the benefits of vegetables, regardless of age.
Half of our bones are made of protein. That’s why it’s imperative to get enough protein daily. Protein helps the body absorb calcium, which is essential in building and forming bones.
On the other hand, studies suggest that too much protein consumption can drain calcium from your bones- this is a natural reaction to prevent the increasing acidity in the system. Overall, it’s essential to have a balanced diet, too little and too much protein can have side effects. Consume what’s only beneficial for your bones.
Consume Calcium Every Day
We cannot emphasize enough how crucial it is to consume calcium for bone health. It is the most vital mineral to obtain to keep your bone stronger than ever.
Since our old bone cells are replaced frequently, you need to get calcium daily to prevent your bone from breaking down thoroughly. Generally, kids from one to three years old need 700 mg of calcium daily, teens must have 1,300 mg, and aged women need 1,200 mg. The rest should have 1,000 mg of calcium per day.
You can get calcium from green leafy vegetables, milk protein concentrate, soy beverages, and bread. Calcium supplements are also available in drugstores, but natural resources are much recommended by specialists.
Avoid Low-calorie Diet
Plenty of diets these days are not suitable for health. They can help you lose weight fast, but they cannot provide enough nutrients. And one of the best examples of these diets is a low-calorie diet. Reducing calorie intake too low is not ideal, ever.
It can slow down a person’s metabolism, making them more hungry. As a result, it decreases muscle mass, which can affect the health of bones.
And like protein, calorie needs to be consumed with balance as well. Too much calorie can also cause bone density loss, even though you perform resistance training every day.
The best way to go is to practice a balanced diet with an adequate amount of calories daily. And, of course, your diet should contain foods with protein, minerals, and vitamins as well.
Include Weight-bearing and Strength Training in Your Program
Some exercises can significantly improve your bone health. They help you strengthen your bones so that you can perform physical tasks without any worries.
High-impact and weight-bearing exercises are the best activities to do to promote bone formation. Even children need to perform such activities to have more bone density, allowing them to grow healthier bones.
Maintain a Healthy Weight
In general, a healthy weight signifies healthy well-being. Your weight shows how diligent you are in following a balanced diet and exercising regularly, which are good habits to keep. A healthy weight is an excellent help to bone health.
For instance, lack of weight can put you at risk of osteoporosis or osteopenia. And the most commonly affected are women in the postmenopausal stage.
On the contrary, too much weight can significantly damage the quality of your bones and put you at risk of injuries and fractures- mainly because of carrying excessive weight.
In addition to the methods mentioned, consuming foods rich in zinc, magnesium, omega-3, vitamin K and Vitamin D is imperative. These minerals and nutrients are critical for improving bone health and maintaining its strength as you age. If you want to stay physically active during old age, make sure to take care of your bones while you’re still young.