Bones play a very important role in your body. They provide your body with a sturdy structure, protect your internal organs and are the storehouse for calcium. Your body works towards building adequate bone density through your childhood and adolescent years. By the age of 30, your bone density has reached its peak.
But lately, bone health has become a matter of concern!
Bone density begins to deteriorate due to insufficient minerals as a result of poor eating habits and lack of proper physical activity. This often leads to conditions such as osteoporosis and osteopenia.
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Luckily, there are simple steps that you can follow to build stronger, healthier bones!
- Vegetables are good! They are a rich source of vitamin C. This is required to trigger the production of bone-forming cells. Moreover, the antioxidants in vitamin C help protect your bones from damage. Consuming a good quantity of green and yellow vegetables enhances bone mineralization leading to stronger, healthier bones.
- Maintain a protein-rich diet. Researchers have found that protein accounts for 50% of your bone’s composition. Therefore, your body requires adequate amounts of protein to maintain bone density and protect bone health during weight loss and aging.
- Get your daily dose of calcium! We all know that calcium is one of the main minerals used in our bones. Therefore, a high-calcium diet is vital to have high bone density. Since calcium is absorbed by our bones to maintain structure and improve the ability to grow new bones, a diet comprising of seeds, dairy products such as milk, cheese, yogurt, fish such as sardine and canned salmon, beans and lentils etc. can give you the calcium you need!
- You need vitamin D and Vitamin K. Vitamin D is vital for calcium absorption. Your body requires a good amount of vitamin D for the bones to absorb the required amount of calcium and also maintain the right blood level to prevent osteopenia, osteoporosis and other bone conditions. Vitamin K, on the other hand, is used to alter osteocalcin, a protein that is involved in bone formation. This acts as a binding factor holding the calcium together and preventing bones from growing weak and brittle.
- Do not take up low-calorie diets. Low calories can cause rebound hunger pangs and a loss in muscle mass. This, in turn, makes your bones weak. Instead of practicing a low-calorie diet, aim for a good round of nutrition with sufficient proteins, vitamins, and minerals that are essential for bone health and overall well-being.
- Strength training and weight-bearing exercises are good for your bones. These exercises improve bone health as they promote new bone formation. Weight-bearing exercises help improve bone mineral density, bone strength, and even bone size. Older men and women who practiced weight-bearing exercises saw an improvement in their bone health condition. Moreover, strength training exercises bring about an increase in the muscle mass and prevent bone loss.
- Consider supplements to fill in your nutrition gaps. Evidence shows that a good collagen supplement may help build your bones and protect them too. Collagen is one of the most important proteins found in bones and it contains amino acids, glycine, proline, and lysine that are essential in building bones, tissues and ligaments. The best source of collagen is bone broth and the easiest way is to take a bone broth protein supplement. Preparing bone broth the traditional way is way too time-consuming and that’s why you could opt for bone broth collagen protein powder supplement!