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Building healthy bones is very important. During childhood, your bones contain minerals. Once you reach the age of 30, you have increased your bone mass.
6. Avoid very low calorie diets
Cutting calories too much is never a good idea. In addition to slowing down your metabolism, generating rebound hunger, and causing muscle loss. It can also be detrimental to bone health.
Studies have shown that diets that provide less than 1,000 calories per day can lead to lower bone density in normal-weight, overweight, or obese people.
In one study, obese women who consumed 925 calories per day for four months experienced significant loss of bone density in the hip and upper thigh region, regardless of whether they performed resistance training.
To build and maintain strong bones, eat a well-balanced diet that provides at least 1,200 calories per day. It should include lots of protein and foods rich in vitamins and minerals that support bone health.
7. Consider taking a collagen supplement
While there isn’t much research on the subject yet, preliminary evidence suggests that collagen supplements. Collagen supplements can help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline, and lysine. Which help to build yours bones, muscles, ligaments, and other tissues.
Collagen hydrolyzed comes from animal bones and is usually referred to as gelatin. It’s been wont to relieve joint pain for several years.
Although most studies have looked at the effects of collagen on joint conditions such as arthritis. It also appears to have beneficial effects on bone health.
A 24-week study found that giving biological time ladies with osteoporosis. A mixture of sclero-protein and also the endocrine thyrocalcitonin led to a major reduction in markers of sclero-protein breakdown.
8. Maintain a stable and healthy weight
In addition to eating a nutritious diet, maintaining a healthy weight can help maintain healthy bones.
For example, being skinny will increase the danger of osteopenia and osteoporosis.
This is especially the case for postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to bone density reduction and bone loss in this age group.
On the other hand, some studies suggest that being obese can affect bone quality and increase the risk of fractures due to the stress of excess weight.
While weight loss generally results in some loss of bone mass. It is generally less pronounced in obese individuals than in normal-weight individuals.
In general, repeatedly losing and regaining weight appears to be particularly detrimental to bone health, in addition to losing a large amount of weight in a short time.
A recent study found that bone loss during weight loss was not reversed when the weight was regained, suggesting that repeated cycles of weight loss and weight gain can lead to significant bone loss over a person’s lifetime.
Maintaining a stable normal weight or slightly higher than normal is your best option when it comes to protecting your bone health.
9. Embrace foods high in Mg and Zn for bones
Calcium isn’t the sole mineral necessary for bone health. many others additionally play a job, as well as Mg and Zn.
Magnesium plays a key role in converting vitamin D to the active form that promotes calcium absorption.
An observational study of more than 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2-3% more bone density than women who consumed half this amount per day.
Although Mg is found in little amounts in most foods, there are solely a number of wonderful food sources. It should be helpful to supplement with Mg glycinate, citrate, or carbonate.
Zinc may be a trace mineral that’s required in terribly little amounts. Helps build the mineral portion of your bones.
Additionally, Zn promotes the formation of bone-building cells and prevents excessive bone breakdown.
Studies have shown that zinc supplements support bone growth in children and maintenance of bone density in older adults.
Good sources of Zn embrace beef, shrimp, spinach, flax seeds, oysters, and pumpkin seeds.
10. Eat foods rich in omega-3 fats
Omega-3 fatty acids are standard for their medicinal drug effects.
They have also been shown to help protect against bone loss during the aging process.
In addition to including omega-3 fats in your diet. It is also important to ensure that your balance between omega-6 and omega-3 fats is not too high.
In a large study of more than 1,500 adults ages 45 to 90, those who ate a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the fatty acids, two fats.
Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4: 1 or less.
Additionally, while most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that plant sources of omega-3 helped decrease bone breakdown longer increase bone formation.
Plant sources of polyunsaturated fatty acid fats embrace chia seeds, flax seeds, and walnuts.