Many people often pay little attention to bone health, and until old age, they encounter problems that make life difficult such as osteoporosis, bone loss… So what can you do to help keep your bones strong?
Building healthy bones is extremely important because minerals that are incorporated into the bones until the age of 30 will reach their peak bone mass. If you don’t get enough nutrients for the bone mass-produced during this time or experience bone loss, you’re at increased risk for fractures due to weak structures.
Let’s explore 10 ways to keep the skeletal system healthy in this article!
Contents
1. Vegetables
Vegetables are one of the good sources of vitamin C, which stimulates the production of bone-forming cells. Additionally, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also increase bone density, which is a measurement of the amount of calcium and other minerals found in bones. Osteoporosis and osteopenia are factors characterized by low bone density.
Consumption of large amounts of green and yellow vegetables is associated with increased calcification, or bone mineralization, in childhood and the maintenance of bone mass in young adults. One study of women over the age of 50 found that those who ate onions the most frequently had a 20% lower risk of developing osteoporosis than women who ate the least.
2. Magnesium and zinc
Magnesium plays a key role in converting vitamin D to the active form that promotes calcium absorption. You can get magnesium through food or use magnesium glycinate, citrate, or carbonate.
Zinc is an essential trace mineral that helps form the mineral part of bones, promotes the formation of bone-forming cells, and prevents excessive bone breakdown. You can get zinc through foods like beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds.
3. Protein for strong bones
Protein is important for healthy bones, in fact about 50% of bones are made of protein. Researchers have reported that low protein intake reduces calcium absorption, which can affect the rate at which bone forms and breaks down. Older women seem to have better bone density when consuming higher amounts of protein.
In a six-year observational study of more than 144,000 postmenopausal women, high protein intake was associated with a significantly lower risk of forearm fractures and significantly higher bone density in the hips, spine, and entire body. . Furthermore, a diet that contains a large percentage of calories from protein can help maintain bone mass during weight loss.
4. Calcium for strong bones
Calcium is the most important mineral for bone health. Old bone cells are constantly being broken down and replaced by new ones, so you need to consume calcium daily to preserve bone structure and strength. Foods rich in calcium can include oats, tofu, almonds, legumes, shrimp, milk, etc.
5. Vitamins D and K
Vitamin D and vitamin K are important ingredients for strong bones. Vitamin D plays a role in helping your body absorb calcium. Your body needs to achieve a blood vitamin D level of at least 30ng/ml (75nmol/l) to protect against osteoporosis, osteopenia, and other bone diseases. Studies have shown that children and adults with low vitamin D levels have low bone density and are at higher risk of bone loss.
Vitamin K2 supports bone health by regulating osteocalcin, a protein involved in bone formation, allowing osteocalcin to bind with bone minerals and helping to prevent calcium loss from bone. You can supplement vitamin K2 through foods such as animal liver, eggs, and meat.
You can get enough bone-strengthening vitamin D by getting in the sun and eating food sources like fatty fish, liver, and cheese. However, many people need up to 2,000 IU of vitamin D daily to stay at optimal levels.
6. Balance calories to help build strong bones
When you eat fewer calories, in addition to slowing your metabolism, creating hunger, and causing a loss of muscle mass, this can also be detrimental to bone health.
Studies have shown that diets that provide less than 1,000 calories per day can lead to low bone density. In one study, obese women who consumed 925 calories per day for 4 months experienced a significant loss of bone density from the hip and upper thighs, regardless of exercise incorporation.
To build and maintain strong bones, eat a balanced diet that provides at least 1,200 calories a day, including plenty of protein, and foods rich in vitamins and minerals that support bone health.
7. Collagen makes bones strong
Collagen is the main protein found in bones containing the amino acids glycine, proline, and lysine, which help build bones, muscles, ligaments, and other tissues. Collagen hydrolyzate is derived from animal bones and is commonly known as gelatin used to relieve joint pain.
8. A healthy weight for strong bones
In addition to diet, maintaining a healthy weight can help support bone health. Low body weight is a major contributor to reduced bone density and bone loss in postmenopausal women. Research shows that obesity can reduce bone quality and increase the risk of fractures due to excess weight.
Although weight loss often leads to bone loss, it is often less pronounced in obese people than in normal-weight individuals. Maintaining a healthy normal weight or slightly above normal weight is the best way to protect your bone health.
9. Omega-3 for strong bones
Omega-3 fatty acids are well known for their anti-inflammatory effects, while also helping to protect against bone loss during aging. You can get plant sources of omega-3 fats including chia seeds, flaxseeds, and walnuts, and animals like fatty fish, oysters, etc.
10. Exercise for strong bones
One of the best types of activity for strong bones is weight-bearing or high-impact exercise that promotes new bone formation. Studies in children, including those with type 1 diabetes, have found that this activity increases the amount of bone that is made.
In addition, exercise also helps prevent bone loss in the elderly. Studies in older men and women performing weight-bearing exercises have shown an increase in bone density, strength, and size, as well as a decrease in markers of bone changes and inflammation.
Final thought
Bone health is important for all ages. You should not be subjective because symptoms affecting bones often do not appear until bone loss is advanced. Therefore, maintaining a healthy lifestyle can help keep bones strong!
Top News hopes this article can help you learn more about effective ways to improve your bones and wishes your health is in the best condition!
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