Published - Thu, 16 Jun 2022

NATURAL WAYS TO BUILD HEALTHY BONES

NATURAL WAYS TO BUILD HEALTHY BONES

Bone health is important throughout one's life. You have a higher risk of developing fragile bones,  if enough bone mass is not created or if a bone loss occurs later in life. However, because symptoms often don't appear until the bone loss has progressed, people tend to take their strong bones for granted. Fortunately, there are a variety of nutrition and lifestyle habits that can aid in the development and maintenance of strong bones, and it's never too early to begin.



1.    Eat a Variety of Vegetables: Vegetables are a good source of vitamin C, which promotes the production of collagen in the bone matrix. Vegetables appear to boost bone mineral density as well. Increased bone mineralization during childhood and the maintenance of bone mass in young adults has been linked to a high intake of green and yellow vegetables.

 

2.    Engage in Strength Training and Weight-Bearing Exercises: Specific types of exercise can aid in the development and maintenance of strong bones. Weight-bearing or high-impact exercise, which promotes the formation of new bone, is one of the best types of activity for bone health. More than just gaining muscle mass, strengthening exercises are beneficial. It may also help protect women of all ages, including those with osteoporosis.

 

3.    Get Enough Protein: Getting enough protein is critical for bone health. Protein accounts for about half of all bone mass. Low protein consumption reduces calcium absorption and may affect bone density. This does not happen in people who eat up to 100 grams of protein per day, as long as they eat plenty of protein and get enough calcium.

 

4.    Consume Calcium-Rich Foods Throughout the Day: Calcium is the most important mineral for bone health and is the mineral that makes up the majority of your bones. Because old bone cells are constantly broken down and replaced by new ones, calcium consumption should be done daily to maintain bone structure and strength. As a result, it's best to spread your calcium intake throughout the day by eating one of these high-calcium foods at each meal. Milk, cheese, and other dairy foods, green leafy vegetables (but not spinach), soya beans, plant-based drinks (such as soya drink) with added calcium, nuts, bread, and anything made with fortified flour, and fish are all good sources of calcium. Although spinach is high in calcium, it also contains oxalate, which inhibits calcium absorption. As a result, spinach is not a good calcium source.

 

5.    Get Plenty of Vitamin D and Vitamin K: Vitamin D and vitamin K are critical for strong bone development. Sun exposure and foods such as fatty fish, egg yolks, fortified foods (such as some fat spreads and breakfast cereals), and cheese may be sufficient sources of vitamin D. Many people, however, require daily vitamin D supplements of up to 2,000 IU to maintain optimal levels.

 

6.    Take a Collagen Supplement: Collagen is the most abundant protein in bones. Glycine, proline, and lysine are amino acids that help build bone, muscle, ligaments, and other tissues. For many years, collagen has been used to relieve joint pain. Collagen appears to have beneficial effects on bone health as well as joint conditions like arthritis.

 

7.    Eat Magnesium and Zinc-Rich Foods: Calcium isn't the only mineral important for bone health. Others, such as magnesium and zinc, also play a role. Over 73,000 women were studied, and it was discovered that those who consumed 400 mg of magnesium per day had 2–3% higher bone density than those who consumed half that amount. Zinc is a trace mineral that is required in trace amounts. It contributes to the mineralization of your bones. Beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds are all good sources of zinc.

 

8.    Eat Foods Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties. They've also been shown to aid in the prevention of bone loss as people age. In addition to including omega-3 fats in your diet, it's also critical to maintaining a healthy ratio of omega-6 to omega-3 fats. Chia seeds, flaxseeds, and walnuts are all good sources of omega-3 fats from plants.

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Dr. Prashant Raj

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