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.
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

 

9 Foods that can harm your Bone Health

We all know that bones are the support system of our body. Therefore, it is very important that we should try to keep them strong and healthy all the time. There are many ways through which we can keep them (bones) healthy and strong. Exercising regularly and eating properly balanced food are one of the good habits for taking care of bone health in the right manner. Continue Reading