The health of your bones is very important for your overall health and wellbeing. The health of you boned depends on how much minerals you intake and these minerals are incorporated in your boned during childhood, adolescence and early adulthood. A person achieves maximum bone mass at the age of 30 years. If enough bone mass is not created during this time or you face bone loss later in life, there stands an increased risk of the bones becoming fragile which break easily.
Let us look at the natural things you can do to build healthy bones:
- Eat lots of vegetables: Vegetables are very good for healthy bones and are one of the best sources of vitamin C. Vitamin C enhances the production of cells that form the bones. According to some studies, vitamin C has an antioxidant effect which also protects the cells of the bones from any damage.
- Opt for strength training and weight-bearing exercises: Specific types of exercises can help you in building and maintaining strong bones. Weight-bearing or high impact exercises are very good for the forming of new bone cells. Some studies have shown that children especially benefit from such exercise and it is also very beneficial for preventing loss of bones in adults.
- Consume more protein: About 50% of bones are made out of protein and consuming protein is very important for healthy bones. According to some researches, if you do not intake sufficient protein, it will reduce the absorption of calcium and also have an impact on the rate of formation and breakdown of bones.
- Eat high calcium foods: The most important mineral for the health of bones is calcium and is the main mineral found in them. It is necessary to consume enough calcium every day to make sure that the structure and strength of bones remain intact. This is because old bone cells break down constantly and are replaced by new cells.
- Get plenty of vitamin D and K: These two vitamins are very important for building strong bones and out of this two vitamin D are more important. This is because vitamin D helps the body in absorbing calcium and plays many roles in making the bones healthy. Calcium should be in the blood at the level of 30ng/ml which will protect you from osteopenia, osteoporosis and other bone diseases.
- Avoid very-low-calorie diets: It is not a good idea to consume a very low-calorie diet. If you do it will slow down your metabolism, create rebound hunger and cause muscle mass loss; it is also harmful to the health of the bones.
- Take a collagen supplement: It is evidence-based on some studies that collagen supplements can help protect the health of bones. Collagen is the main protein found in bones and it contains amino acids glycine, proline, and lysine which help in building bone, muscles, ligaments and other tissues.
- Maintain a stable healthy weight: Apart from eating a nutritious diet, maintaining a healthy weight can help support bone health. For example, if you are underweight there is an increased risk of osteopenia and osteoporosis
- Consume more of magnesium and Zinc: Calcium is not the only mineral that is important for the health of bones. Magnesium and zinc also play an important role here. Magnesium promotes the absorption of Vitamin D whereas Zinc helps to create a base for calcium deposits.
Once you maintain these 9 points in life you will have healthy bones that will be a blessing for a lifetime.