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It’s a fact of life that your bones lose their density and become weak as you age. You become more prone to injury as you grow older. Minerals are integrated into your bones until your early adulthood. You have achieved peak bone mass by the age of 30 years. If the insufficient bone mass is created during this time or bone loss occurs later in life, this may result in fragile bones that break easily. Fortunately, there are many nutrition and lifestyle tips to build strong bones and maintain them as you age. Listed below are some effective tips to keep your bones healthy and strong.
Vitamin C stimulates the production of bone-forming cells and vegetables are a good source of this nutrient. In addition, the antioxidant effects of vitamin C may help to protect bone cells from damage. Vegetables also help to increase bone mineral density, also called bone density. Bone density is the measurement of calcium and other minerals in your bones. Both osteoporosis (brittle bones) and osteopenia (low bone mass) are caused by low bone density. High intake of green and yellow vegetables can increase bone mineralization and helps in the maintenance of bone mass.
Protein is also important for strong and healthy bones. In fact, about fifty percent of bone is composed of protein. Low protein intake affects calcium absorption, and higher protein consumption appears to result in better bone density in older women. Sufficient and balanced protein intake leads to a lower risk of forearm fractures and higher bone density in spine, hip, and total body. Moreover, greater percentage of calories from protein can help preserve bone mass during weight loss. Visit an orthopedic clinic to get the best treatment for all kinds of bone problems.
Calcium is the main mineral found in bones, which is extremely important for bone strength. In order to protect your bone structure and strength, consume calcium daily. That’s because old bone cells constantly break down, and new cells replace them. Some people prefer to consume calcium supplements, but it’s better to get it from food. Add dairy products to your daily diet. The recommended daily intake of calcium is 1000 mg per day for most adults, while teens and older women require 1200-1300 mg daily.
This vitamin is crucial for calcium absorption in your body. Enough blood level of vitamin D is important to protect against bone diseases such as osteopenia and osteoporosis. Children and adults having low vitamin D levels tend to have lower bone density. Sun exposure for 10-15 minutes daily is usually enough to produce enough vitamin D. You can also get this vitamin from food sources such as liver, fatty fish, and cheese. Osteocalcin is a protein involved in bone formation, and vitamin K2 supports bone health by modifying this protein. Due to this modification, osteocalcin binds to bone minerals, which helps to prevent calcium loss.
Doing certain types of exercises can help you build strong bones. High-impact and weight-bearing exercises can promote bone health and bone formation during bone growth. A study showed increased bone density, bone size, and bone strength in older men and women who performed weight-bearing exercises. Moreover, strength training exercise protects against bone loss in women besides increasing muscle mass.