Many people often pay little attention to their bone health; and not until old age, they encounter problems that cause difficulties to daily moving such as osteoporosis, bone loss … So what should you do to help keep bones strong? Let’s join with us to learn natural ways to help keep bones strong!
1)Vegetables help strong bones
Vegetables are one of the good sources of vitamin C that stimulates the production of bone-building cells. Additionally, some studies show that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also increase bone density, which is a measure of the amount of calcium and other minerals found in bones. Osteoporosis and osteopenia are factors characterized by low bone density.
Consumption of large amounts of green vegetables has been linked to increased calcification, also known as early bone mineralization, and maintenance of bone mass in young adults. One study in women over the age of 50 found that those who ate onions most often had a 20% lower risk of osteoporosis compared to women who ate less.
2)Magnesium and zinc help keep bones strong
Magnesium plays a major role in converting vitamin D into the active form that promotes calcium absorption. You can get magnesium through food or use magnesium glycinate, citrate, or carbonate.
Zinc is an essential trace mineral that helps make up the mineral portion of bones, promotes the formation of bone-building cells and prevents excessive bone breakdown. You can get more zinc from foods like beef, shrimp, spinach, flax seeds, oysters, and pumpkin seeds.
3. Protein helps to keep bones strong
Protein is important to make bones healthy. In fact, approximately 50% of bones are made of protein. Researchers have reported that low protein intake reduces calcium absorption, which can affect the rate of bone formation and breakdown. Luckily, middle-aged & older women now seem to have better bone density when consuming higher amounts of protein.
In a six-year observational study of more than 144,000 postmenopausal women, high protein intake reduced the risk of forearm fractures and significantly higher bone density in the hip, spine, and overall body. . . Moreover, diets containing a high proportion of calories from protein can help maintain the weight of bone during your weight loss schedule.
4. Calcium helps to keep bones strong also
Calcium is the most important mineral for bone health. Old bone cells are constantly being broken down and replaced by new ones, so you need to consume calcium daily to preserve bone structure and strength. Calcium-rich foods can include oats, tofu, almonds, beans, shrimp, milk …
The recommended daily intake of calcium for strong bones is usually 1,000mg for most people, teenagers around 1,300mg, and older women around 1,200mg.
6. Vitamins D and K help to strengthen the bones
Vitamin D and vitamin K are important ingredients for strong bones. Vitamin D plays a role in helping your body absorb calcium. Your body needs at least a blood vitamin D level of at least 30ng / ml (75nmol / l) to protect against osteoporosis, osteopenia and other bone diseases. Studies have shown that children and adults with low vitamin D intake often have low bone density and a higher risk of bone loss.
Vitamin K2 supports bone health by modulating osteocalcin, a protein involved in bone formation, allowing osteocalcin to bind to minerals in the bones and help prevent calcium loss from bones. You can get vitamin K2 through foods such as animal liver, eggs, meat …
You can get enough vitamin D for strong bones by getting in the sun and consuming food sources like fatty fish, liver, and cheese. However, many people need to get up to 2,000 IU of vitamin D per day to stay at optimal levels.
7. Balance calories to keep bones strong
When you eat less calories, in addition to slowing down metabolism, inducing hunger and causing loss of muscle in mass, this can also be detrimental to bone health.
Studies have shown that diets providing less than 1,000 calories per day can lead to low bone density. In one study, obese women who consumed 925 calories per day for 4 months experienced a significant reduction in bone density from the hips and upper thighs, regardless of the combination of exercise.
To build and strengthen bones, follow a well-balanced diet that provides at least 1,200 calories a day, including plenty of protein, vitamin and mineral rich foods that support bone health.
8. Collagen helps keep bones strong
Collagen is the main protein found in bones that contains the amino acids glycine, proline and lysine, which help in building bones, muscles, ligaments and other tissues. Collagen hydrolyzate is derived from animal bones and commonly known as gelatin is used to relieve joint pain.
9. Proper weight helps strong bones
In addition to diet, maintaining a healthy weight can help support bone health. Low body weight is a major contributor to reduced bone density and bone loss among menopausal women. Research shows that being obese can decrease bone quality and increase the risk of fractures due to excess weight.
Although weight loss often leads to bone loss, it is usually less pronounced in obese people than in people of normal weight. Maintaining a normal steady weight or slightly above normal weight is the best way to protect your bone health.
10. Omega-3s help keep bones strong
Omega-3 fatty acids are well known for their anti-inflammatory effects, while also helping to protect against bone loss during aging. You can get a vegetable source of omega-3 fats including chia seeds, flax seeds and walnuts, animals such as fatty fish, oysters …
11. Exercise to help strengthen bones
One of the best types of exercise for strong bones is weight-bearing or high-impact exercise to promote new bone formation. Studies in children, including those with type 1 diabetes have found that this activity increases the amount of bone that is made.
In addition, exercise also helps prevent bone loss in the elderly. Studies in older men and women who perform weight-bearing exercises show increases in bone density, bone strength, and size, as well as decreased markers of bone changes and inflammation. .
Strength training is beneficial not only for increasing muscle mass, but also for strengthening bones, preventing bone loss in young and old women, including those with osteoporosis, osteopenia or breast cancer.
The skin receives sunlight for a reasonable amount of time and at the right time, it will be able to produce vitamin D – an indispensable vitamin for calcium absorption and metabolism. Therefore, the elderly should properly sunbathe in the morning before 8:30 in the day to increase calcium metabolism, promote faster bone formation.
Bone health is important at all ages. You should not be subjective, as symptoms affecting the bones usually do not appear until bone loss has progressed. Therefore, maintain a healthy lifestyle that can help keep bones strong!