Bones, which contain blood vessels, marrow, and nerves, constantly break down and rebuild themselves. Before the age of 30, you are building more bone cells than you are losing. At the age of 30, you will reach peak bone mass. After reaching peak bone mass, the construction project of bones naturally changes and more bone is lost then built.
50% of women over the age of 50 face osteoporosis, which makes bones weak and brittle. The rebuilding of bone cells and bone density are decreased among women, who are near menopause. The lower the bone-density the higher is the risk of bone fracture.
A T-score measures bone density. A T-score of -1.0 is the normal score. Anyways, never fear, you may have a lot of savings in your ‘bone bank’. Sound crazy? Your healthy diet and lifestyle habits may help you to increase your bone strength naturally.
- 1 Here are few tips on how to increase bone strength naturally
- 1.1 1. Don’t Forget To Eat Vegetables
- 1.2 2. Workout is a must
- 1.3 3. Boost Protein Consumption
- 1.4 4. Consume High- Calcium Foods
- 1.5 5. Get Plenty Of Vitamin K
- 1.6 6. Encourage Vitamin D Consumption
- 1.7 7. Reduce Alcohol Consumption And Smoking
- 1.8 8. Take Collagen Supplement
- 1.9 9. Don’t Ignore Magnesium and Zinc
- 1.10 10. Consume Omega-3 fats
Here are few tips on how to increase bone strength naturally
1. Don’t Forget To Eat Vegetables
According to some researchers, vitamin C promotes the growth of bone cells and protects bones from damage. Vegetables are sources of vitamin C and minerals. Bone mineralization is possible through a high intake of vegetables. A three-month study states that parsley, broccoli, and cabbage have high bone-protective antioxidants and those who consume these vegetables suffer less from osteoporosis and osteopenia.
2. Workout is a must
Regular exercise is a key to stronger bone health. More exercise, more bone density. An athlete having low body weight has high bone density. Weight-bearing exercise, strength training exercise, and resistance training exercise have positive effects on bone density. Studies show that strength training exercise protects against bone loss, resistance training exercise has an impact on hip and weight-bearing exercise helps to improve bone density. So, give exercise a priority in your life.
3. Boost Protein Consumption
An intake of protein boosts bone formation and breakdown. Consumption of 100 grams of protein daily is enough because a study states that high protein diets leak calcium from bones. Your protein diet should be balanced with plenty of plants in diet and calcium intake.
4. Consume High- Calcium Foods
A teenager should consume 1,300 mg of calcium per day and an older woman should consume 1,200 mg of calcium per day because calcium protects bone structure and strength. Try to consume calcium from foods rather than supplements. High calcium intake from foods will reduce the risk of heart disease. Leafy greens, almonds, cheese, milk, yogurt, beans, sardines, and canned salmon are calcium-rich foods which you must intake throughout the day.
5. Get Plenty Of Vitamin K
There is a controversy about the role of vitamin K in bone development. One study states that vitamin K reduced bone turnover, but have had no effect on bone density. On the other hand, another study states that vitamin k stimulates bone mineral density. Spinach, broccoli, and Swiss chard are rich in vitamin K.
6. Encourage Vitamin D Consumption
We know the sun is the source of vitamin D. Annemarie Colbin, author of Food and Our Bones, recommends that one with no sunblock should be outside under the sun for 20 minutes a day. On the other hand, Cosman discards this concept and recommends that one should consume vitamin D from supplements. You can also intake vitamin D through fortified foods like cereals, orange juice, eggs, and sardines.
7. Reduce Alcohol Consumption And Smoking
Reduce alcohol consumption so that it doesn’t interfere with vitamin D performing its duty. A lesser amount of alcohol consumption, i.e., one peg for women and two pegs for men, helps slow bone loss. Smoking decreases bone development, prevents the body from calcium absorption.
8. Take Collagen Supplement
Collagen, found in bones, contains proline and lysine, amino acids glycine, which helps in the development of ligaments and bones. In addition, it relieves joint pain. The source of collagen is animal bones. Collagen supplements protect bone health.
9. Don’t Ignore Magnesium and Zinc
Magnesium converts vitamin D into the active form that stimulates calcium absorption. Consumption of 400 mg of magnesium per day is necessary to increase 2-3% bone density. The food sources of magnesium are dark chocolate, avocados, nuts, legumes, seeds and whole grains. Zinc promotes bone growth in children and enhances the bone density in older adults. Spinach, oysters, flaxseeds, shrimp and pumpkin seeds are good sources of zinc.
10. Consume Omega-3 fats
In older adults, omega -3 fatty acids protect against bone loss. Bear in mind, the ratio of omega-6 and omega-3 fats should not be too high. Adults, who consume the higher ratio, suffer from low bone density. The ideal ratio of omega-6 and omega-3 is 4:1. Omega-3 fat increases bone formation and decreases bone breakdown. Flaxseeds, walnuts and fatty fish are good sources of omega-3 fats.
Family history matters in case of bone health because osteoporosis is a hereditary disease. In this case, you have nothing to do. But a healthy diet and good lifestyle habits may overcome this problem to some extent.
Try to take above-mentioned vitamins, minerals, and calcium daily in order to avoid osteoporosis. And, yes, don’t forget to do regular exercise. Your bones will be strong as that of an athlete. Please do share your valuable thoughts and insights related to this topic on how to increase bone strength naturally thing.