Build Healthy Bones: 6 Natural Ways
Building healthy bones is crucial for stability and general well-being. Minerals are incorporated into your bones right from childhood all the way to early adulthood. By the time you're in your 30s, you've already achieved the peak bone mass.
Failure to have enough bone mass may lead to fragile bones that break easily.
Luckily, several lifestyles and nutrition habits help in building strong and healthy bones.
Let’s have a look at these six natural ways of building strong and healthy bones.
1. Vegetables Are Great for Your Bones
Vegetables are readily available and quite affordable. They also provide rich vitamin C that stimulates the production of bone-forming cells. The antioxidants found in vitamin C protect bone cells from getting damaged.
High intake of yellow and green vegetables increases bone mineralization in children and maintains a great bone mass in adults. More so, it lowers the risk of osteoporosis.
2. Eat Enough Proteins
about 50% of your bones are made of protein. Low protein intake minimizes calcium absorption, which may affect bone formation.
On the other hand, high consumption of proteins leaches calcium from bones. Therefore, you need to consume protein moderately- at least 100 grams per day. High protein intake lowers the risk of fractures.
3. Consume Vitamin D
Vitamin D is an essential element required to keep teeth, muscles, and bones healthy. Vitamin D deficiency may cause bone deformities such as rickets.
Most nutritionists may request you to order vitamin D test frequently to know the levels of vitamin D. Sunlight is the greatest and free source of vitamin D.
Other sources include red meat, egg yolks, oily fish, and fortified foods.
4. Strength Training
Engaging in strength training helps you build and maintain healthy bones. This is one of the best fitness tips that promote the formation of new and string bone.
Strength training is both good for muscle mass and protecting you against bone loss. It increases bone density. More so, it enhances the quality of your life and manages chronic conditions.
5. Avoid Low-Calorie Diets
There are fad diets all over that advocate low-calorie meals for weight loss. This is not a good idea. You might lose some pounds but develop weak bones.
Creating a rebound hunger will slow down your metabolism and lead to muscle mass loss. This is harmful to your bone health. Avoid diets that provide less than 1,000 calories per day.
Low-Calorie diets can cause a lower bone density in obese, normal-weight, or overweight individuals.
6. Maintain Stable, Healthy Weight
Being overweight puts pressure on your bones. That’s why you should maintain a stable and healthy weight to support bone health.
On the other hand, low body weight contributes to reduced bone density and leads to bone loss. Studies also implicate that obesity can impair your bone quality and risk fractures.
The Bottom Line
Having strong and healthy bones is essential at all stages of life. This is something you shouldn't tend to take for granted. These natural remedies are affordable and readily available to maintain healthy bones.
