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.
If the required amount of bone is not formed during this time or bone loss occurs later in life. You run the risk of having weak bones that break easily.
Fortunately, many nutritious lifestyles and habits can help you build and maintain strong bones as you age.
10 natural ways to build healthy bones are here:
1. Eat lots of vegetables to maintain your bones
Vegetables are great for your bones.
They are one of the best sources of vitamin C, which accelerates the formation of bone-forming cells. In addition, some studies show that the antioxidant effects of vitamin C can prevent damage to bone cells.
Vegetables also appear to increase bone mineral density, which is also called bone density.
Bone density could be a live of the quantity of metallic element and different minerals found in your bones. Both are conditions of bone density osteopenia (low bone mass) and osteoporosis (easily bone).
Excessive consumption of green and yellow vegetables has linked to increased bone mineral content in childhood and massive bone care in young adults.
A study of women over the age of 50 found that those who ate the most onions had a 20% lower risk of osteoporosis than those who rarely ate.
A major risk factor for osteoporosis in older adults increased bone turnover, or fractures, and the formation of new bone.
In a three-month study, women who ate more than nine servings of broccoli, cabbage, parsley or other plants. High in bone-saving antioxidants saw a decrease in bone business.
2. Do strength training and weight lifting exercise
Engaging in specific types of exercises can help you build and maintain strong bones.
One of the best types of activity for bone health is weightlifting or high impact exercise. Which supports the formation of new bones.
Research conducted in children, including those with type 1 diabetes. Diabetes has found that type of activity increases the amount of bone produced during the peak bone growth years.
In addition, it can be extremely beneficial in the prevention of bone loss in older adults.
Studies in older men and women who did weightlifting exercises also showed increased bone mineral density. Bone strength and bone size, as well as decreased bone markers and inflammatory markers.
However, one study showed a slight increase in bone density among older people. Who performed higher levels of weight exercise all month.
Strength exercises are not only beneficial for increasing mass gain. It can help prevent bone loss in younger and older women today. Including those with osteoporosis, osteopenia, or breast cancer.
At least one case study in men found that both resistance training and weight lifting exercises increased bone density. In many areas of the body, with only resistance training having an effect in the hip.
3. Use enough protein for your bones
Getting enough protein is essential for healthy bones. In fact, about 50% of bone is made up of protein.
However, concerns have also been raised that high-protein diets contain calcium from bone to counteract the increased acidity in the blood.
Researchers have found that low protein intake reduces calcium absorption. Also affects bone formation and degradation rate.
However, studies have found that this does not occur in people who consume 100 grams of protein daily. As this is balanced by the use of sufficient plant foods and sufficient calcium.
In fact, research has shown that older women, especially those with better bone density. When they consume more protein.
In a ten-year observational study of more than 144,000 women, excess protein intake was associated with a lower risk of foreign fracture and increased bone density in the hip, spine and total body.
What is more, a higher percentage of calories from protein in the diet can help to save large numbers of bones while losing weight.
In a one-year study, women who consume 86 grams of protein daily have lower bone mass on the calorie-restricted diet than women in the arms, spine, hip, and leg areas, who consume 60 grams of protein per day.
4. Eat large quantities of wheat foods throughout the day
Calcium is one of the most important mineral for bone health. It is one of the main minerals produced in your bones.
Because old bone cells are permanently broken and re-formed. It is important to use daily calcium to preserve structure and strength.
The average daily dose of calcium is 1,000 mg per day for normal people, though 1,300 MB for young people and 1,200 mg for older women.
However, your body can actually absorb a lot of calcium.
Interestingly, if you eat more than 5 to 500 kilograms of food per day. Your body will most likely absorb more of it if you eat salt intake.
It is better to get nutrients from calcium instead of supplements. Therefore, it is best to increase your calcium intake by adding a high calcium intake to that list at the end of each day.
A recent 10-year study of 1,567 people found that although calcium intake from foods reduced overall risk of heart disease. People who had calcium supplements had a 22 percent higher risk of heart disease.
5.Get plenty of vitamin D3 and vitamin K2
Fat-soluble vitamin and Vitamin D are extraordinarily vital for building sturdy bones.
Vitamin D plays several roles in bone health. Including helping the body absorb calcium. A blood level of at least 30 ng / ml (75 nmol / l) is recommended to protect against osteopenia, osteoporosis, and other bone diseases.
In fact, studies have shown that children and adults with low vitamin D levels tend to have lower bone density. Are at higher risk of bone loss than people who get enough.
Unfortunately, vitamin D deficiency is very common, affecting approximately 1 billion people worldwide.
You may be able to get enough vitamin D through exposure to the sun. Food sources like fatty fish, liver, and cheese. However, many people need to supplement with up to 2000 IU of vitamin D a day to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a super molecule concerned in bone formation. This modification permits osteocalcin to bind with minerals within the bones and helps forestall the loss of Ca from the bones.
The two commonest sorts of victuals K2 , MK-4 and MK-7. MK-4 exists in tiny amounts in liver, eggs, and meat. Hard foods like cheese, sauerkraut, and a soy product known as natto contain MK-7.
A small study in healthy young women found that MK-7 supplements increased blood levels of vitamin K2 more than MK-4.
However, other studies have shown that supplementation with any of the forms of vitamin K2 supports osteocalcin modification. Increases bone density in children and postmenopausal women.
In a study of women 50 to 65 years of age, those who took MK-4 maintained bone density. While the group that received a placebo showed a significant decrease in bone density after 12 months.
See next part for more information about healthy bones.