Whether man or animal, it is important to build healthy bones.
As we progress through childhood, adolescence, and adulthood, various minerals are incorporated into our body. Our bone is at the peak of its mass once we get to the age of 30.
In other words, enough mass should be created before we approach the age of 30, otherwise, there’ll be an increased risk of developing fragile bones so easily. I’m certain that we do not want that.
As we progress to the age of 50, men and women inclusive begin to lose bone mass. This is as a result of a reduction in the pace of the rebuilding process of the body.
Improper dieting and a lack of exercise also play a role in the reduction of the body’s rebuilding process. Women lose close to 5 percent of the bone mass within the first 6 years after menopause.
This loss is the result of a consequent loss in the level of estrogen in the woman’s body. This implies that women should lose about 20 percent of their bone density within a decade. This loss is further intensified by complications ranging from fractures and falls to osteoporosis.
It is good news to us that several nutrition and lifestyle habits will help guarantee strong bones and ensure its proper maintenance even as we age.
These are 5 natural ways you can subscribe to, to get that strong and healthy bone that will last you a lifetime.
- Eat a Lot of Vegetable
It is quite interesting to note that vegetables are really necessary for healthy bones.
This is because they are a major source of vitamin C. Vitamin C as a vitamin stimulates the production of the cells that constitute the bones. Vitamin C C’s antioxidant effects in the body, also protect the bone cells from damage.
The numerous health benefits of Vitamin C cannot be overestimated as it also serves as a remedy for varying skin problem. Vegetables also increase the bone mineral density. This is otherwise called the bone density.
The bone density is the measurement of the degree of minerals like calcium and others situated in your bones. Osteoporosis (brittle bones) and Osteopenia (low bone mass) are conditions that occur as a result of low bone density.
Take yellow and green vegetables in high quantities. Studies have shown that a high intake of these vegetables increased the mineralization of bone during childhood and also leads to the adequate maintenance of the bone’s mass during adulthood. Eating a lot of vegetables will also benefit older women.
- Exercise adequately, strength training and weight-bearing exercises
When we engage in specific kinds of exercises, it can help in the building and maintenance of strong bones.
The best type of activity for bone health is a high-impact exercise or weight-bearing. This activity promotes and aids the formation of a new bone.
Several children studies, including children with diabetes (type 1), brings to light that this type of activity increases the density of bone that was created during the peak bone growth stage.
In addition, it is extremely necessary and beneficial in the prevention of bone loss in adults.
Also, studies conducted in older men and women that performed weight-bearing exercises also showed notable increases in the bone mineral density, bone size, and bone strength. There were also significant reductions in the markers of inflammation and bone turnover.
Strength-training exercise is beneficial not only for the increase in muscle mass. It also helps in the protection and fortification against the loss of bone in older women and younger ones. This also includes those with osteopenia, osteoporosis, or breast cancer.
- Take Enough Protein
Sufficient protein is necessary and important for a healthy bone. It should interest you to note that close to 50% of the bone is constituted of protein.
It has been reported by researchers that a deficiency in the intake of protein decreases the absorption of calcium and also affect the rate of bone breakdown and formation.
According to research statistics, older women have better bone density especially when they consume a higher amount of protein.
According to a large, observational study conducted over a period of six years, of over 144,000 women that have passed the age of menopause, a higher intake of protein was linked to a higher density in the hip bone and a reduction in the risk of fractures in the forearm, total body, and spine.
Also, diets that contain a greater percentage of calories from protein also help in preserving bone mass after weight loss.
The bone’s health is quite necessary at all stages of life.|
Having strong bones though is not a matter that has been taken seriously by a majority of the population.
This is because symptoms of a deficiency in that part do not appear until it gets to an advanced stage.
It’s good to know that there are several lifestyle habits and nutrition tips that will help in the building and maintenance of strong bones. It is never too late to start.