How to make bones stronger
Building a healthy bone is extremely important. Of the minerals consumed during childhood adolescence and early adulthood, you will have achieved your peak bone mass by the age of 30. If the bone mass is not created during this time or bone loss occurs later in life, you have an increased risk of developing brittle bones that break easily. Although many nutrition and lifestyle habits can aid you to build strong bones and maintain them as you grow older.
Here are some of the natural ways to build healthy bones
Eat lots of vegetables
Vegetables are one of the best sources of Vitamin C, which helps in stimulating the production of bone-forming cells. In addition, C is an antioxidant, may protect bone cells from damage, and also may increase bone mineral density also known as bone density. Bone density is quantifying the amount of calcium and other minerals found in your bone.
Both low bone mass (osteopenia) and brittle bones (osteoporosis) are conditions characterized by low bone density.
A lot of green and yellow vegetables are consumed; it has been associated with increased bone mineralization during childhood and the maintenance of bone mass in young adults.
Perform strength training and weight-bearing exercises
Engaging in a specific type of exercise can help you build and maintain strong bones. One of the best type of activity for bone health is weight-bearing or high impact exercises which promote the formation of new bone
Strength training exercises is not only beneficial for increasing muscle mass it may also help protect against bone loss and older women, those with osteoporosis and arthritis or breast cancer
Consume enough protein
Getting enough protein is important; in fact, about 50% of bone is made of protein. Research papers have reported that less protein consumption decreases calcium absorption and may also affect rates of bone formation and breakdown.
However concerns have also been raised that high protein diets reach calcium from bones in order to counteract increase acidity in the blood, never the fewer studies have found that this does not occur in people who consume up to 100 gram of protein daily, as long as this is balanced in plenty of plant foods and adequate calcium intake.
In 1-year research study has explained that women who consume 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arms, spine, hip, and leg areas than women who consume 60 grams of protein per day.
Eat high calcium foods throughout the day
Calcium is the most important mineral for bone health and it is found highest in your bones. Bone cells are constantly broken down and replaced by new ones and so it is important to consume calcium daily. The RTI for calcium is 1000 mg per day for most people all though teens need 1300 mg and older women require 1200 mg.
Interesting if you eat a meal containing more than 500 gram of calcium, your body will absorb much less of it than if you consume a lower amount.
Get plenty of Vitamin D and Vitamin K
Vitamin D and Vitamin K are really necessary for building strong bones. Vitamin D plays several roles in bone health including helping a body absorb calcium. Achieving a blood level of at least 30 mg/ ml is recommended for protecting against osteopenia and osteoporosis and other bone diseases. Vitamin D deficiency is very common, affecting about 1 billion people.
A small study in healthy young women found that MK7 supplements raised Vitamin K2 blood levels more than MK4
Avoid very-low-calorie diets
Dropping calories too low can also be harmful to bone health. To build strong bones, follow a well-balanced diet to provide at least 1200 calories per day which should include plenty of protein and foods rich in Vitamins and minerals that support bone health.
Consider taking a collagen supplement
Collagen is the main protein found in bones it contains the amino acid glycine, proline, and lysine which helps build bone muscle ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatine and has been used to relieve joint pain.