Best way to protect and strengthen your bones

Wondering how to make bones stronger? There are several ways to protect and strengthen your bones that you should be aware of. Healthy bone development is vital for your overall health and wellbeing. Minerals get integrated into your bones at the time of childhood, adolescence and early adulthood and once you touch the age of 30, you will have achieved peak bone mass levels. In case ample bone mass is not created at this time or losses of bones take place later in life, you will have higher risks from fragile bones that are susceptible to breaking easily.

However, you can always arrest the slide by checking out the best calcium tablets for bone health and other supplements along with making dietary and lifestyle changes. Osteoporosis prevention is something that should start from an early age itself. Consuming ample calcium, Vitamin D, consuming a diet that is well balanced, exercising regularly, consuming foods which are good for bone health including vegetables and fruits and of course, restricting consumption of alcohol and smoking are good ways to start.

Best ways to strengthen and protect bones

  • Consume green vegetables

Vegetables are excellent for building healthy bones. They are sources of Vitamin C which stimulate bone-forming cell production and antioxidants may also safeguard bone cells from any damage. Vegetables may also help in scaling up mineral density of bones or bone density. This measures the number of minerals and calcium found in the bones.

  • Strength Training/Weight Training

Engaging in specific exercise types can help you maintain and build stronger bones. One of the best activities in this regard, for better bone health, is high-impact exercise or weight-bearing exercises since these promote new bone formation. These activities scale up amounts of bones created during the years when peak bone growth is taking place. For older adults, these activities help in preventing bone losses. Strength training will also increase muscle mass while safeguarding you against bone losses.

  • Consume protein adequately

Consumption of adequate protein is essential for bone health since 50% of bone is composed of protein. Lower intake of protein means that you should take calcium supplements to fill up the gap. This is because lower protein intake decreases absorption of calcium while impacting bone formation and breakdown rates greatly.

  • Consume foods with higher calcium content

Along with supplements, you can also check out foods which have higher calcium content since it is the most vital mineral for good bone health and the main mineral that is found in the bones. Calcium consumption should take place on a daily basis since old bone cells are continually broken down and swapped with newer ones. 1,000 mg of calcium is the recommended daily intake although older women and teenagers may need more.

  • Vitamin K and D are highly recommended

Some of the recommended vitamins for bone include vitamins K and D. The latter helps in absorption of calcium while safeguarding you against bone diseases including osteoporosis. Vitamins help in maintaining bone density levels and you can get this through supplements, exposure to sunlight and liver/cheese/fatty fish. Vitamin K2 with Vitamin D3 tablets boosts the health of bones by modifying the protein involved in formation of bones, i.e. osteocalcin. Such a modification enables it to easily bind to minerals contained in bones while combating calcium losses simultaneously. MK-7 and MK-4 are the two commonest Vitamin K2 forms. The latter is found in eggs, meat and liver in smaller amounts while the former is found in cheese, sauerkraut and other foods.

  • Low-calorie diets are not recommended

Diets which are extremely low in calories will hinder good bone health by a great deal. This will also slow down your overall metabolism, create hunger on the rebound while also leading to losses of muscle mass. Diets offering lower than 1,000 calories each day may lead to lower bone density for individuals who are obese, overweight or at their normal weights alike. Always consume a well-balanced daily diet which offers a minimum of 1,200 calories each day. It should contain ample protein and foods which are rich in minerals and vitamins that enhance bone health.

  • Collagen matters immensely

Along with the best calcium tablets for bones, you can consider taking collagen supplements as well. Collagen is the key protein which is contained in bones and contains Lysine, Glycine and Proline which are the key amino acids helping in building ligaments, bone, muscle and other body tissues. Gelatin or collagen hydrolysate is derived from animal bones and helps in relieving joint pain.

  • Maintain stable body weight

Along with consuming a healthy and well-balanced diet, you should endeavor to maintain a stable body weight without being overweight or underweight. Low body weight may be a major factor leading to lower bone density and bone losses while bone quality may be affected by obesity while fracture risks go up accordingly. Repeatedly gaining and losing weight will not be good for bone health and the same detrimental impact will be caused by losing a lot of weight in a relatively shorter time-frame.

  • Consume foods rich in zinc and magnesium

Along with calcium, there are other minerals which are vital for good bone health. These include zinc and magnesium. The latter plays a major role in the conversion of Vitamin D into the active form that promotes seamless absorption of calcium. Consumption of around 400 mg of magnesium on a daily basis may ensure higher bone density by 2-3% as per several studies, in women. Magnesium aside, zinc is required in smaller amounts for the mineral components of your bones. Zinc also helps in forming bone-building cells while combating excessive bone breakdowns simultaneously. Some good zinc sources include spinach, oysters, flaxseeds, shrimp, pumpkin seeds and more.

  • Omega-3 fats are good for bone health

Omega-3 fatty acids are known for their anti-inflammation properties of course. They also safeguard against bone losses during the process of aging. Along with integrating Omega-3 fatty acids into your daily diet, you should make sure that the balance is not too high for Omega-6 to Omega-3 fats. Try for a 4:1 ratio for Omega-6 to Omega-3 or even lower. Fatty fish and other plant sources will help you lower breakdown of bones while scaling up bone formation at the same time. Some plant sources include walnuts, Chia seeds and flaxseeds among others.

As you can see from the above-mentioned guidelines, protecting and strengthening your bones requires you to take several proactive measures on a daily basis.

 


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