Bones in your body provide a structure, store calcium, and protect your organs. So, maintaining your bone health is highly important. Your bones continuously undergo transformation, as the growth of the new bones replaces the old bone cells. When you are around 30, you have the maximum bone mass. After this age, your body starts losing bone mass at a higher rate. If your bone health deteriorates, you may have osteoporosis. Thus, how will you maintain optimal bone health and strength?
Eat more vegetables
Vegetables containing vitamin C are good for your bones. They stimulate bone-formation cell production and prevent damage to your bone cells. Moreover, veggies boost your bone mineral density, which indicates the calcium content in your bones. Low bone density leads to osteoporosis and osteopenia. Try to add yellow and green veggies to your diet to improve bone mineralization.
Women who are at a higher risk of osteoporosis should consume more onions.
Have more vitamins
Especially vitamins K and D are essential for strong bone development. Vitamin D allows more calcium absorption. But, if you have a lack of vitamin D, your bone density will get reduced. With sun exposure, you can take more vitamin D. However, foods like cheese and fatty fish also contain this vitamin.
Vitamin K2 is also essential to deal with osteocalcin, a type of protein for bone formation. The best sources of vitamin K2 are eggs, fermented foods, and meat.
Consider taking collagen supplements
Increased collagen level ensures bone health protection. Collagen is a protein in your bone and has lysine and amino acids glycine. These substances facilitate the development of ligaments, muscles, and bones. Gelatin is the best source of collagen and helps you reduce your joint ache.
Avoid low-calorie food consumption
Some people try to reduce calorie intake to reduce weight. However, it may affect their bone health in due course. If the daily calorie consumption is below 1,000 calories, it will decrease bone density. That is why you should have a well-balanced diet, which includes 1,200 calories in a day.
Increase your protein intake
Protein is beneficial to your bone health. Almost 50% of your bone composition constitutes protein. So, a reduced protein intake will lower the calcium absorption rate. But, remember that too much intake of protein is not good for your bones. It is safe to stick to only 3.5 ounces of protein daily.
Consider weight and strength training
If you regularly do the right exercises, it will make your bones stronger and healthier. For instance, you may practice weight-bearing exercises to promote new bone formation. It will also help you improve bone size, strength, and density. Strength training is effective in boosting your muscle mass and protecting against bone loss. You can visit a Radiology Center At Harding to check your bone health.
Conclusion
These are some tips for preserving your bone health. If you have any bone issues, you may contact specialists in Morristown, New Jersey. They will determine the reason behind the bone disorder and provide the solution.
