Our bones make up just about every part of our body. When people hear about osteoporosis or weak bones, they think of older women. When we are young, our bodies are always working on rebuilding our bones in small patches. But by the time we reach 30 years of age, our bones have reached their peak and begin to decline. We end up losing more existing bone than we gain new bone.
Here are 10 Ways to Build Healthy Bones Naturally:
1. Maintain a regular intake of Vitamin K
1st Ways to Build Healthy Bones Naturally , Although vitamin K is most well recognized for its role in ensuring normal blood clotting, it also plays an important role in ensuring that the body produces adequate protein to maintain strong bones. Moreover, it aids in reducing the quantity of calcium that is lost from the body. Vegetables including spinach, broccoli, kale, and spinach are good sources of vitamin K.
2. Get more calcium and vitamin D in your diet.
2nd Ways to Build Healthy Bones Naturally, One of the most important minerals for healthy bone and tooth development is calcium. Vitamin D and calcium complement one another. The two operate together to maximize the bone-healthy effects of calcium in the body. Increase your consumption of calcium-rich foods such as cheese, yogurt, milk, collard greens, and spinach. Get some sun and increase your intake of sardines, tuna, shrimp, eggs, and orange juice to get your daily dose of vitamin D.
3. Reduce your intake of coffee and booze.
3rd Ways to Build Healthy Bones Naturally, Never fear, we won’t try to persuade you to give up your morning java or your evening drink. You should just limit how many of them you have access to. Consuming excessive amounts of coffee might reduce the body’s ability to absorb calcium. Caffeine had an adverse reaction to vitamin D, and the use of more than 18 ounces per day was associated with greater bone loss in the study’s participants. When alcohol consumption rises above two drinks per day, the same thing happens.
4. Consume a diet high in protein and veggies.
4th Ways to Build Healthy Bones Naturally, The bone-forming cells in your body may benefit from an increase in vitamin C. This essential nutrient is abundant in vegetable sources. Additionally, they aid in increasing bone mineral density. Vegetables of all colors, especially yellow and green, are highly recommended.
Women over the age of 50 who consumed onions were shown to have a 20% lower risk of getting osteoporosis. Protein is very important since bones are around half protein. According to research that lasted for a full year, women who consumed 86 grams of protein daily saw less bone loss than those who consumed 60 grams of protein daily.
5. Consume plenty of zinc-and magnesium-rich meals.
5th Ways to Build Healthy Bones Naturally, In addition to the vitamins and minerals previously mentioned, magnesium is essential for the body to convert the vitamin D you eat into a form that aids calcium absorption by the bones.
A supplement may be necessary since there aren’t many dietary sources of magnesium. Zinc aids in the formation of bone cells and prevents bone breakdown. Zinc is found in foods including shrimp, steak, spinach, oysters, pumpkin seeds, and flaxseed.
6. Make sure you’re getting enough sleep every night.
6th Ways to Build Healthy Bones Naturally, According to the results of research conducted at the Medical College of Wisconsin, rats who did not get enough sleep had less bone growth than those that did. Medical professionals who participated in the research determined that chronic sleep deprivation led to a loss of bone density.
7. Keep your weight where it should be.
7th Ways to Build Healthy Bones Naturally, There’s a little more to this one. Obtaining a healthy state might be difficult for many people. Reducing your calorie intake too drastically might deprive your body of essential nutrients, including those required to maintain strong bones. Diets that are excessively low in calories are also usually deficient in essential nutrients.
Hip and thigh bone density may decrease significantly in obese people. To maintain an active lifestyle and a healthy weight, it’s important to consume a balanced diet rich in protein and other key nutrients and get enough daily exercise.
8. Lift heavy weights and engage in other forms of strength training.
8th Ways to Build Healthy Bones Naturally Strengthening and maintaining bone mass via exercise is possible. Weight-bearing or high-impact exercise is great for bone health because it encourages the creation of new bones. Studies in children have shown that this sort of exercise boosts the quantity of bone formed during the years of peak bone development, and this is true even for children with type 1 diabetes.
9. Eat plenty of protein.
9th Ways to Build Healthy Bones Naturally, Maintaining strong bones requires consuming an adequate amount of protein. In reality, protein accounts for over half of the bone. Reduced calcium absorption and possibly altered bone production and breakdown rates have been linked to reduced protein consumption, according to the aforementioned studies (22Trusted Source).
However, it has been argued that high-protein diets cause bone loss because they need more calcium to buffer the acidity of the blood. However, research shows that this is not the case for those whose daily protein consumption is up to 100 g, so long as they also eat enough plant foods and get enough calcium.
10. Stay away from very low-calorie diets.
10th Ways to Build Healthy Bones Naturally, Extreme calorie restriction should be avoided. It may negatively affect bone health in addition to decreasing metabolism, producing rebound hunger, and leading to muscle mass loss. According to research, bone density may decrease in those of normal weight, those who are overweight, and those who are obese when they consume a diet of less than 1,000 calories per day.