Bones play a very crucial role in human life. It is responsible for providing structure, safeguarding organs, anchoring muscles, and storing calcium in the body. It is important to maintain bone density as it changes with time. This process involves almost all the stages of the human cycle, i.e., childhood, adolescence, early adulthood, and older ages. Throughout these stages, the bone helps to store important nutrients and minerals and helps your body to stand strong.
The continuous change in the bone structure and density involves the making and breaking of bones. A person develops and reaches the peak of gaining bone mass by the age of 30 (maximum). After the age of 30, the process of bone remodeling starts, but at this stage, the bone loses its mass and stops gaining. Therefore, it is important to maintain bone density and care for fragile bones.
Here are the 7 best ways to build healthy bones and maintain bone density.
1. Add Healthy Vegetables to Your Meals:
Vegetables contain lots of vitamins, minerals, and fiber. It is one of the primary sources of Vitamin C, which helps in the production of cells that complement the bone. According to various studies, it is being found that Vitamin C helps the bones remain healthy. Eating green and yellow vegetables is highly advisable to enhance bone mineralization during childhood and maintain bone mass when you are young. It is also found that such vegetables include healthy fats. Additionally, one can eat protein-rich food to maintain the muscles and keep the bones strong.
2. Strength Training and Stretching:
Bringing physical fitness and training into practice is very important for the overall functioning of your body. It is found that regular strength training and exercises help promote the growth of bone and enhance the structure of existing bones. Furthermore, physical activity during the peak years of bone growth aids in the improvement of bone density. Therefore, physical activities help to lower the loss of bone. Similarly, stretching and flexibility exercises allow you to increase your range of motion and define your posture. Furthermore, it helps in circulation and improves joint motion.
3. Focus on Calcium:
The human body needs calcium to maintain healthy and strong bones. It is one of the most important minerals for growing healthy bones. It is advisable for men to consume 1000 mg of calcium daily and women to consume 1200 mg of calcium daily. Calcium is the key nutrient that helps in the development of bones. A person can include calcium-rich foods in their diet, which include milk, yoghurt, leafy vegetables, fish, cheese, etc. Calcium also boosts the absorption process in the body.
4. Consume Vitamin D & K:
It is important to include Vitamin D and K to maintain strong bones in the body. Vitamin D helps in the absorption of calcium, whereas a study shows that children and adults who consume less Vitamin D in their diet are more likely to have low bone density. One of the most undervalued yet effective sources of Vitamin D is sun exposure. Additionally, eating fatty fish, cheese, eggs, mushrooms, etc. There is a high chance of risks such as osteoporosis or osteopenia when a person lacks Vitamin D. On the other hand, Vitamin K excels in making protein, which is required for blood clotting and the making of bones. The most commonly found Vitamin K exists in the form of MK-4 and MK-7. MK-4 in liver, eggs, and meat.
5. Avoid Substance Consumption:
Any kind of addiction is hazardous to your health. You should avoid substance abuse such as drugs, smoking, and alcohol. According to various studies, if you are an alcoholic, then consuming a single drink is advisable for a woman. On the other hand, men should not consume more than two drinks per day.
6. Incorporate Zinc and Magnesium into Your Diet:
Along with calcium, other minerals complement it in making bones strong and healthy. Magnesium is highly responsible for converting Vitamin D which helps in the absorption of calcium. Consequently, zinc is one of the minerals that accelerates bone formation and prevents the breakdown of bone.
7. Choose a healthy Lifestyle:
A healthy lifestyle will not only help you maintain strong bones, but it is also essential for fighting other diseases. Maintaining a healthy weight helps to maintain your bone density. Therefore, being overweight and underweight are both harmful to the growth of the body. Hence, you should maintain your weight. Avoid eating too much sugar as well as salt. Maintaining bone density is very important at any age. It is never too early or too late to look after your health. It is important to adopt some healthy habits to maintain bone density and prevent bone loss. Therefore, make sure to include ample amounts of calcium, magnesium, and Vitamin D in your diet to maintain bone density.
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