Building healthy bones is always important.
Minerals are absorbed into your bones during childhood, early adulthood, and adolescence. Once you reach 35 years of age, you have achieved peak bone mass.
If not enough bone mass is made during this point or bone loss occurs later in life, you’ve got an increased risk of developing fragile bones that break easily.
Fortunately, many nutrition and lifestyle habits can assist you to build strong bones and maintain them as you age.
Here are 5 ways to get healthy bones.
1. Eat Lots of Vegetables
Vegetables are best for your bones. They are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. Some studies suggest that vitamin C’s antioxidant effects may protect bone cells from getting damaged. Vegetables also seem to extend bone mineral density, also referred to as bone density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and therefore the maintenance of bone mass in young adults. Eating many vegetables has also been found to profit older women.
2. Perform Strength Training and Weight-Bearing Exercises
Engaging in particular types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is a high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this sort of activity increases the quantity of bone created during the years of peak bone growth. In addition, it is often extremely beneficial for preventing bone loss in older adults.
3. Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is formed of protein. Researchers have reported that low protein intake decreases calcium absorption and should also affect rates of bone formation and breakdown. However, concerns have also been raised that high-protein diets leach calcium from bones so as to counteract increased acidity within the blood.
4. Eat High-Calcium Foods Throughout the Day
Calcium is the most vital mineral for bone health, and it is the main mineral found in your bones. When old bone cells get weakened they are replaced by the new ones, it is vital to consume calcium daily to guard bone structure and strength. However, the quantity of calcium your body actually absorbs can vary greatly. Therefore, it is best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal. It’s also best to urge calcium from foods instead of supplements.
5. Get Plenty of Vitamin D and Vitamin K
Vitamin D and vitamin K are very important for building strong bones. Vitamin D plays an important role in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to possess lower bone density and are more in danger for bone loss than people who get enough. Unfortunately, vitamin D deficiency is extremely common, affecting about one billion people worldwide.