How to make bones strong and healthy?
Strong bones are the foundation to a healthy and strong body. Minerals are incorporated in our diet right from childhood to build strong bones. Bone mass created during the early stages is at the risk of loss due to unhealthy lifestyle.
It is very crucial to maintain a healthy lifestyle to ensure strong bones. Nutritional habits will also affect bone density. As you age, you are likely to lose or be prone to bone damage. All of this occurs due to a bad lifestyle.
What happens to bones as you age?
The bone density develops during adolescence and childhood years. The maximum bone density is formed in girls by the age of 18 years, whereas for boys it is 20 years. After a certain age, the rate of bone development reduces thereby leading to bone loss. As we age and grow older, the bone density starts falling off. However, after menopause, women become prone to the risk of osteoporosis.
Tips to make bones strong and healthy
While you may lose the density as you age, following a healthy lifestyle can be of great help. It helps you build strong bones and also maintain efficiency.
Some of the key ways through which you can make the bones strong and healthy include the following:
- Eat your veggies
Vegetables are extremely important for your bones. Many vegetables are a great source for Vitamin C which play an important role in production of bone-forming cells. Consumption of vegetables can also help to increase bone density.
It is advisable to consume yellow and green vegetables to increase bone density. During childhood and early adulthood years, everyone must consider the consumption of these vegetables. It will play an important role in maintaining bone density. Furthermore, it also protects bone mass.
Older women are more at the risk of developing osteoporosis. It can lead to bones breaking which can be very painful. However, consuming green vegetables can help to avoid this problem.
- Consume calcium-rich food
Food rich in calcium is extremely important for bone health. Since calcium is regarded to be the building block of bones, it is advisable to consume them in sufficient quantities. You can get calcium from various food items such as yogurt, cheese, milk and beans, tofu and more.
There are a wide-range of calcium-rich foods that you can try to improve your condition. It is advisable that you incorporate these elements in your diet to maintain healthy bones.
- Increase your vitamin D intake
While vitamin C is important for your bones, you can’t rule out the importance of vitamin D. Consumption of vitamin D will help to hold on to the bone-strengthening nutrients. If you’re not consuming enough vitamin D, your bones are likely to become weak. This will eventually increase the risk of fracture.
You should consume food items rich in vitamin D such as eggs and fatty fish. Apart from that, you might as well spend some time under the sun. This way, your body will be able to absorb vitamin D naturally, directly from the sunlight.
- Consume protein
Proteins can play an important role in making your bones strong. One fascinating fact to know is that around 50% of bone is made from protein.
If you are starting the consumption of protein for maintaining bone health, make sure to consult a doctor too. Diets that have higher calories from protein can help to protect bone density. Even when you’re opting for weight loss, this diet will help to maintain bone mass.
- Avoid low-calorie diet
While it is advisable to go on a low-calorie diet to reduce weight, you need to be extra careful. Dropping your calorie consumption significantly can be a problem. Not only will it rebound your hunger, but also affect your metabolism. As a result, it can lead to faster muscle loss.
If you want to build strong and healthy muscles, it is advisable to consume a balanced diet. You should consume approximately 1200 calories per day even when you’re trying to lose weight. Your well-balanced diet should have foods rich in minerals, vitamins and protein. Make sure there is an adequate amount of each element so that your bone health is maintained.
- Maintain a healthy weight
Being under or overweight can affect your bone health. This is especially important for women in their post-menopausal period. Losing and regaining weight can affect you severely. It will also affect your bone health. It is advisable to maintain a healthy weight so that you can make your bones healthy and strong.
- Stay active
Staying active can be one of the best ways to keep your bones strong. You should spend at least 150 minutes each week by being involved in some activity or the other. You may try weight-bearing exercises such as dance, hiking or even low impact aerobics.
For an advanced level, you can practice resistance activities such as weight lifting or push-ups. These activities will help to maintain your bone density thereby keeping your bones strong. Apart from that, you might as well practice stretching exercises to maintain coordination and balance in your body. It will also prevent the risk of falling or breaking bones.
No matter which stage your life is in right now, you must focus on bone health. Many people do not focus on how important bone health is for balance and coordination in the body. If you’re not following a healthy diet, bone loss will become inevitable thereby affecting you in different stages of your life. Reaching out to a nutritionist can however help you combat these backlashes and maintain healthy bones.