Tips for Better Bone Health
During childhood, youth, and early adulthood, minerals are integrated into your bones. When one is 30 years old, one would have reached their top bone mass. Many eating and lifestyle practices, fortunately, can help you create healthy bones and keep them strong as you age.
Here are eight natural tips to strengthen your bones:
- Consume a Variety of Vegetables
Vegetables are excellent for bone health. They aid in promoting the formation of cells that are bone-forming and are a very good source of vitamin C. Moreover, some research says that vitamin C's properties as an antioxidant might aid in protecting bone cells from harm.
- Perform weight-bearing and strength-training exercises
Specific types of exercise like bone-building exercises can aid in the development and maintenance of strong bones. Weight-bearing or high-impact exercise, walking, and jogging which encourage the creation of new bone, is one of the finest types of activity for bone health. This type of activity has been shown to increase the quantity of bone produced throughout the years of peak growth of bones in kids, including those who have type 1 diabetes.
- Consume an Appropriate Amount of Protein
It is important to take enough protein to maintain the health of bones. In fact, protein accounts for nearly half of all bone mass. Low protein intake, according to studies, reduces calcium absorption and may alter bone formation and breakdown rates.
- Consume Calcium-Dense Foods Throughout the Day
Calcium is the type of mineral which constitutes the majority of one’s bones and is the most essential mineral for the health of bones. Because old cells of our bones are continuously broken down and replaced by ones that are new, hence to maintain bone strength and bone form, one should consume calcium on a daily basis. For most people, the RDI for calcium is 1,000 milligrammes per day, whereas teens need 1,300 milligrammes and elderly women need 1,200 milligrammes.
- Make sure you're getting enough vitamin D and vitamin K
Vitamin D has a variety of key roles in the health of bones, including helping in calcium absorption. To protect against osteopenia, osteoporosis, and other bone problems, a blood level of at least 30 ng/ml (75 nmol/l) is advised.
Vitamin D insufficiency is unfortunately very widespread, impacting around one billion people globally. Sun exposure and foods such as fatty fish, liver, and cheese may be sufficient sources of vitamin D. Many people, however, require daily vitamin D supplements of up to 2,000 IU to maintain optimal levels.
By changing osteocalcin, Vitamin K2 improves the health of bone. Osteocalcin is a bone-forming protein. This change can make osteocalcin get attached to minerals present in bones, which helps to lower the loss of calcium.
- Stay away from very-low-calorie diets
If one is limiting their intake of calories too much, it’s never good for their health. In addition to metabolism reduction, rebound hunger production, and loss of muscle mass, It can make your bone health impaired. impair your bone health. To maintain and grow strong bones, one should have a well-balanced diet with a minimum of 1,200 calories each day. It should have higher vitamin and protein and mineral-rich diets that make bone health better.
- Take a Collagen Supplement if You Haven't Already
While there isn't much research on the subject currently, preliminary data suggests that collagen supplements may aid bone health. In bones, Collagen is present in the highest amount as protein.
Collagen hydrolysate, also called gelatin, is made from the bones of animals. For many years, it has been used to treat joint discomfort. Collagen is also good for the health of bones but the majority of studies have mentioned collagen's effects on various joint problems such as arthritis.
- Maintain a Healthy, Stable Weight
Maintaining a healthy weight, in addition to consuming good food, can assist bone health. If one is underweight, it can raise the risk of osteopenia and osteoporosis.
For women who have lost their properties of estrogen bone strengthening, it is very much true in the case of post menopause. Obesity, additionally, may reduce the quality of bones and boost the incidence of fractures due to the tension of overweight, according to a few research.
While the loss of bones is common with a reduction of weight, it is usually less seen in obese individuals than in normal-weight ones. Overall, regaining and reducing weight, as well as losing a good amount of weight in a very low period of time, seem to be particularly bad for bone health. When it comes to bone health, maintaining a constant normal or slightly higher than normal weight is your best bet.
Bone health is vital throughout one's life. However, because symptoms often don't present until bone loss has progressed, people tend to take their robust bones for granted. Luckily, there are different types of lifestyle practices and nutrition that can help in healthy bone maintenance and development of those bones, and it’s never late to start this. One can also have glucosamine supplements to maintain bone strength.