healthy bones

A wide range of medicines for healthy bones are available that claims to prevent bones loss in the future. But you might know that healthy lifestyle choices alone can greatly help in building strong bones. For example, essential vitamins for bones, that includes vitamin C and K to help improve bone strength. Read to get some more tips for healthy bones and other recommendations for boosting bone strength naturally.

Strengthening bones probably is not in your priority list when it comes to maintaining a healthy body. Worrying about bone health can almost feel like a luxury for most of us. The list of health concerns is very long, while bone health might not deserve to be the most concerned health topic, but it should be pretty high on your list, irrespective of your age. Bone health should be taken into consideration because in early life we build a bank for strong bones which can help put us ahead in coming years when we go through our period of peak bone mass and then begin losing bones bone mass faster than we build as the time passes. Bone loss can occur at the age of 30 or even earlier in some cases. The good news is that one can restore lost bone health even in old age, but many adults don’t realize or attempt things that can help improve their mineral density back in favour. According to research studies, many women and men will have fracture over their lifetime due to osteoporosis (bone loss) and a woman can lose up to 20% of her mass first five years after her menopause. Moreover, women ages 65 or more who break a hip are more likely to die within a year as compared to women with healthy hip bones. Researchers believed that hip fractures contribute to deaths rather than weakens the body. So, what you can do to strengthen your bones? Follow these simple tips for healthy bones.

  1. Include more veggies in your diet- Vegetables are great for building strong bones. They are a good source of vitamin C, one of the essential vitamins for healthy bones. Vitamin C helps in the stimulation of certain cell production that helps in bone formation. Some studies suggest that Vitamin, C a vitamin for healthiness has antioxidant properties which may help in protecting bone cells from damage. Vegetables also seem to increase bone density, which is defined as the amount of calcium and other minerals present in your bones. Osteoporosis is a bone disorder that is characterized by low bone density.
  1. Incorporate strength training and weight- Bearing exercises in your workout regimen- Performing specific types of exercises can help you build strong bones for your later years. Weight-bearing exercises or intense activities believed to promote the formation of new bones. Such physical activities can be extremely beneficial in improving bone density among elder people.
  1. Increase protein intake– Try to consume enough protein as it is important for healthy bones. If facts are to be believed, around 5-% of bone is made up of protein. Studies revealed that low protein intake lowers calcium absorption, which affects bone formation rates.
  2. Consume enough calcium- calcium is the most important component for bone health, and it is mainly found in your bones. It is important to eat high calcium foods to protect the bone structure and maintain bone strength. Because bone cells are constantly broken down to get replaced by new cells, it is necessary to maintain bone health by consuming enough calcium.
  1. Soak up the sun- Sunlight gives you vitamin D, which is extremely beneficial for building strong bones. Vitamin D plays a crucial role in bone health; it helps your body to absorb enough calcium required to protect the structure of bone. Achieving a good level of calcium is essential for protecting against osteoporosis.

Also Read: Calcium is vital for strong bones

  1. Avoid very low-calorie diet- Never consider a diet that is too low in calories. A low-calorie diet not only slows down your metabolism or create rebound hunger but also cause muscle mass loss that can be a matter of concern when it comes to maintaining healthy bones. Studies found that diet lower than 1000 calories per day can give rise to low bone density.
  1. Prefer a collagen supplement- Evidence suggests that collagen supplements may help protect bone health. Collagen is a protein found in bones that contains amino acids, lysine, proline, and glycine. All these substances are believed to be extremely helpful in building bones muscle ligaments and other tissues. Talk to a health care specialist before deciding on medicines for healthy bones.
  2. Maintain a healthy body weight- In addition to nutritious diets, it is important to maintain a healthy weight to support bone structure. You will be surprised to know that low body weight is one of the major factors that contribute to reduced bone density and bone loss. Studies found that being obese can also increase the risk of fractures due to excess body weight.
bone fractures

Data suggests that more than 53 million Americans are dealing with osteoporosis or are at high risk of developing the condition due to low bone mass. If you have osteoporosis, how can you reduce your risk of getting a bone fracture? Read below to get the answer.

Osteoporosis and bone fracture can disturb healthy living. The good news is that there is a lot you can do to keep your bones healthy and protect them throughout life. You can improve the health of your bones at any age. Preventive measures should be taken in childhood and should not stop there. Irrespective of your age, the habits you adopt have a great impact on bone health for the rest of your life.

The Connection between Osteoporosis and Bone Fracture

Osteoporosis is a bone disease that weakens the bones and increases the likelihood of developing bone fractures. It involves the gradual loss of bone tissue as a person ages. The drop-in bone density makes the bones extremely fragile which in turn cause them to break more easily. This is the reasons why people with osteoporosis need to be extra careful when it comes to preventing bone fractures. The condition becomes more dangerous if you are unaware of your bone disease and were to break a bone. So how to prevent bone fracture? Continue reading to know the key to prevention.

Steps for preventing falls and related fractures

Breaking a bone after a fall becomes more likely as a person ages. Bone fracture limits the person’s activities, and in some cases, requires surgery. In such cases, the person wears a heavy cast to provide support to his/her broken bone following physical therapy to resume normal function. A large population is unaware of the frequent link between osteoporosis and bone fracture. Bone disease is known as a silent disease because it progresses without symptoms. Bone fracture due to falls is especially dangerous for people who are unaware of their low bone density. It is essential to make a diagnosis with a bone density test and treatment program for prevention. Bone loss continues, and other bone may break if osteoporosis is left untreated. If you have osteoporosis, it is crucial to protect yourself against accidental falls which may lead to fractures. Take these precaution to make your home safe.

  1. Keep your home free of clutter, remove all the household item that is of no use and occupying unnecessary space at your home.
  2. Install grab bars on the tub, shower walls, and besides toilets.
  3. Make sure each corner of your house is well lit.
  4. To avoid falls, remove slippery carpets
  5. Keep all your furniture in its usual place, avoid rearranging it.

Also Read: 9 Foods that can harm your Bone Health

How to build healthy bones for life?

Here are extremely effective therapies to treat osteoporosis and reduce the risk of osteoporosis:

  1. Get enough calcium and vitamin D- Getting an adequate amount of calcium and vitamin D is essential for building strong and healthy bones. Be sure to eat 1000 to 12000 milligrams of calcium a day if you are an adult and vitamin D is important in all climates. People who do not get the daily requirement of calcium and vitamin D through their diet may benefit from supplementation recommended by the doctor.
  2. Exercise for bones- Weight-bearing and muscle strengthening exercises are important for maintaining bone density. Consult an expert to know more about each type of exercise and how you can incorporate in your routine.
  3. Diet for your healthy bones-Foods rich in calcium, vitamin D and other nutrients are not only important for bone health but also the overall health. Get enough vitamins for bones to build strong and healthy bones.
  4. Fall-proof your home– With age, vision begins not to fail us, and this can lead to falls. Keep your home well lit so that you can have a better vision and decrease your chance of falling and breaking your bones.
  5. Medications- Use of certain medications increases the chances of falling due to side effects that cause dizziness, affect your balance and make your fall. Speak to your doctor about any balance issues as well as fear of falling associated with osteoporosis.
Foods for healthy bones

If you have been diagnosed with osteoporosis, you may need a lot of essential vitamins for bones. Having breakfast with added calcium and vitamin D may be the best way to boost your bone health. Food sources of calcium like dark green vegetables and milk can help to support healthy bones.

A large number of the population has been found to have osteoporosis condition. Bones become so thin that its impact bone strength and increase the risk of fracture. There is no single cause for it, scientists and doctors believe that a diet enriched with vital nutrients can reduce the likeliness of bone loss thus preventing osteoporosis.

Genetics and physical activity play a key, but diet is the most important part when it comes to making bone health. The impact on our overall health begins at birth and continues until we live. It is important to get adequate nutrient to help achieve peak bone mass. To maintain good bone health, calcium and vitamin D rich diet is all we need, along with vitamin A, vitamin K, protein, and magnesium.

Examples of Bone-Healthy Food 

So, what are those super foods that you need to include in your diet in order to have strong and healthy bones? Here we have the 7 foods that support strong bones and osteoporosis treatment.

  1. Milk – Calcium of our body is found in our bones. A cup of milk carries about 30% of the calcium you need daily. If we are not getting enough calcium from our diet, our body will take calcium out of our bones and use it to maintain the level of calcium in the body and muscles. This causes weakening of bones and makes them more likely to break. Therefore, make sure that you are meeting the dietary calcium requirements by having calcium-rich foods. Cow’s milk is one of the tops sources of calcium. Moreover, milk contains the power of vitamin D and magnesium which supports calcium absorption. A single serving of milk provides about 300 mg of calcium.
  2. Yoghurt – Plain yoghurt has higher calcium content than Greek yoghurt. Regular yoghurt provides twice the bone-strengthening mineral. A cup of plain yoghurt is believed to have 263 to 275 milligrams of calcium.
  3. Salmon – Salmon is a fatty fish and is a good source of vitamin D, which is thought to increase calcium absorption as well as the amount of calcium deposition into our bones. It is a wise decision to have two servings of salmon per week. The fatty fish also contains protein which helps in making bone strength and helps repair the bone injury. Salmon is among one of those foods that naturally have vitamin D.
  4. Nuts- Enriched with the goodness of magnesium and protein, nuts ensure strong bone mass. A study in Barcelona, Spain suggests that eating nuts protect against bone loss.
  5. Green Vegetables- No doubt, you can get a lot of calcium from dairy, but is also found in lots of dark green veggies like bok choy, turnip greens, collard greens, kale, and Chinese cabbage. A cup of cooked turnip greens has about 200 milligrams of calcium which is thought to be 20% of you per day achievement. Moreover, dark leafy vegetables are a good source of vitamin K, which can reduce your risk of osteoporosis.
  6. Tofu- Tofu is a surprising addition, many people don’t even realize that tofu is enriched with calcium. Half a cup of tofu contains about 250 mg of calcium.
  7. Prunes- Regular consumption of prunes helps in building strong bones and decreases the risk of osteoporosis. Prunes contain phenolic compounds that are known to increase bone formation. Also, prunes are a good source of vitamin K and are extremely beneficial for gut health. Eating 5 to 6 prunes per day helps postmenopausal women with low bone mass in preventing further none loss. Osteoporosis treatment.

Also Read: You are at Risk for Osteoporosis


You are at Risk for Osteoporosis

Osteoporosis is a serious health issue in which the bones become weak and fragile, and are more likely to break or at greater risk for fracture. This disease affects the bones in the wrist, spine, hip, shoulder, and pelvis. Osteoporosis develops when bone loss minerals like calcium, quicker than the body can replace them, leading to reduced mass and bone density. Continue Reading