Today we are going to tell you about: How to Keep your Bone Healthy | Bone Health | Tips and Food
Bones are essential for your overall health. They serve as structural elements, protect organs, anchor muscles, and store calcium. However, several factors such as food, physical activity, lifestyle choices, age, sex, hormones, and heredity can all have an impact on your bone health. In this article, we will discuss several bone-healthy foods and tips.
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Consume a lot of vegetables.
Vegetables are high in vitamin C, which promotes bone cell formation and protects bone cells from injury. They also improve bone mineral density, which measures the amount of calcium and other minerals in your bones. Green and yellow vegetable consumption has been associated to improved bone health in children, young adults, and elderly women.
Strengthening and weight-bearing exercises should be done.
These workouts encourage the production of new bone and prevent bone loss in older people. Weight-bearing workouts, such as walking, jogging, climbing stairs, dancing, and playing tennis, require you to work against gravity. Strength training techniques, such as lifting weights, using elastic bands, or doing push-ups, employ resistance to build your muscles and bones.
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Consume an adequate amount of protein.
Protein is a nutrient that is required for bone health. It aids in the formation and repair of bone structure and may improve calcium absorption. Low protein intake has been linked to reduced bone density and an increased risk of fracture in older persons, according to research. However, too much protein can be harmful to bone health, so it is critical to consume a variety of protein sources, including meat, fish, eggs, dairy products, beans, nuts, and seeds.
Consume adequate calcium and vitamin D.
The two most critical nutrients for bone health are calcium and vitamin D. Calcium is the most abundant mineral in your bones and teeth. Vitamin D aids in the absorption of calcium from food and supplements. The daily calcium requirement for adults is 1,000 mg, while the daily vitamin D consumption is 600 IU. Calcium is found in dairy products, fortified meals (including orange juice), leafy greens, almonds, and tofu. Sunlight, fatty fish (such as salmon), egg yolks, and fortified foods (such as milk) are all sources of vitamin D.
Avoid smoking and minimize your alcohol use.
Tobacco use and heavy alcohol intake can affect your bones in a variety of ways. Cigarette smoking lowers blood flow to the bones, impairing their ability to repair and regenerate. Alcohol disrupts the calcium balance in the body and lowers the generation of hormones that protect bone health. According to research, smoking causes weak bones and raises the chance of osteoporosis. Similarly, more than one alcoholic drink per day for women or two alcoholic drinks per day for males may raise the risk of osteoporosis.
