When we talk about being healthy and fit, we always forget to include our bone health in it. It is always about how much muscles we build or how much weight we lose. Bones are constantly developing and growing from childhood to adulthood. Once we reach the age of 30, our bones stop growing. If we don’t build strong bones by that time, it increases the risk of developing fragile bones and bone-related problems. Here are six ways that you can use to build strong bones: –
Feed mainly on veggies – Vegetables are a great source of Vitamin C which helps in stimulating bone-forming cells. It also helps to create adequate bone density. A high intake of green vegetables has proved to improve bone mineralization when we are kids.
High protein intake – A decent amount of protein intake is necessary for healthy bones. Scientists have concluded that low protein in our body can lead to low absorption of calcium in our body.
High calcium food diet – Include food items in your diet that are rich in calcium as it is the main mineral found in our bones. Since older bones cells are replaced with newer cells every day, it is crucial to consume calcium in high quantity.
Vitamin D and Vitamin K diet – Vitamin D plays a key role in the absorption of calcium in our bones. It’s pointless to consume calcium-based diet without vitamin D. Vitamin K primarily supports bone formation.
Maintain your body weight – Being underweight as well and obese is harmful to your bones. Being underweight can increase the risk of osteoporosis (A disease where bones become less dense) and greatly reduce bone density which results in bone fractures easily. On the other hand, being overweight can increase the stress on the bones due to additional weight and easily fracture your bones.
Zinc and Magnesium-based diet – Calcium is not the only mineral that the bones depend on. Zinc is not largely required; it only has to cover the mineral part of the bones and prevent from the excessive breakdown of bones. Magnesium helps in converting Vitamin D into its active form that eases calcium absorption.
To summarize, taking good care of your bones is very important as you take care of the rest of your body. Weak bones can lead to pain in the joints as you grow old and produce fractures easily during heavy use. Use these tips to build strong bones.