10 natural ways that help to keep our bone healthy.

 

Bone health

 

Here are 10 natural ways that help to keep our bone healthy:

Eat lots of vegetables:

Vegetables are very important for bones. These are the best sources of vitamin C, which boosts bone formation. Vitamin C is a powerful antioxidant that can protect bone cells from damage. Vegetables can increase bone mineral density, which is known as bone density. Bone density is a measure of the amount of calcium and other minerals found in bones. Both osteopenia or low bone mass and osteoporosis or fragile bone are considered to be low in bone density. Consumption of large quantities of green and yellow vegetables in childhood increases bone mineralization or bone density and maintains bone mass at a young and mature age. Eating plenty of vegetables is also very beneficial for older women. A study of women in their fifties found that those who ate more onions had a 20% lower risk of osteoporosis than those who ate fewer onions. One of the major risks of osteoporosis in the elderly is bone fractures and increased growth of new bone formation processes. One study found that women who ate more broccoli, cabbage, parsley, or other bone-protecting antioxidants had reduced bone turnover.

Strength training and weight-bearing exercises:

Being involved in the practice of such exercises can help to build strong bones and keep them intact. One of the best exercises for healthy bones is weight-bearing or high-impact exercise, which helps to build new bones. Studies conducted in children and with type 1 diabetes patients have shown that such exercise strengthens the bone formation process in the last stages of bone formation. In addition, such exercises prevent bone loss in old age. Studies have shown that older men and women who practice weight-bearing exercises have increased their bone mineral density, strength, and shape, as well as reduced bone curvature and pain symptoms. Another study found that older men who exercised at the highest levels for more than 9 months had a slight increase in the rate of growth. Strength training exercises are not only beneficial for increasing muscle mass; It also works against bone loss in young and older women, especially those with osteoporosis or brittle bones, osteopenia or low bone mass, or breast cancer. One study of men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in different parts of the body, only resistance training affected the hip bone in the same way.

Eat enough protein:

Adequate protein is essential for healthy bone formation. In fact, about 50 percent of bone is made up of proteins. According to the research report, lack of adequate protein reduces the level of calcium absorption in the bones, and as a result, bone formation is disrupted and bones become brittle. However, even if you take too much calcium, there is a risk of acidity in the blood and calcium coming out of the bones. However, studies have also shown that this does not happen in people who consume up to 100 grams of protein per day and adequately balanced plant and calcium foods. The researchers said that it is especially beneficial for increasing bone density, especially for older women. Older women who eat more protein foods are found to have higher bone density. A large six-year observational study of 144,000 menopausal women (who have stopped menstruating completely and are no longer able to conceive, whose average age is over 45) found that high protein intake reduced their risk of bone fractures. Bone density throughout the body, including the spine, also increases significantly. Regular protein intake maintains bone mass in old age. Women should eat at least 86 grams of protein per day. If you take less protein than this, there is a risk of weakening the bones of the arms, spine, buttocks, and legs.

Eat high-calcium foods several times a day:

The main mineral in bones is calcium. This is very important for bone health. Because the old bone cells break down constantly and new cells are formed in their place. Eating more calcium strengthens the formation of these new cells. So it is important to take calcium every day to protect and strengthen the bone infrastructure. Most people need to take at least one gram of calcium per day on average. However, adolescents need to take 1300 mg daily and older women need to take 1200 mg daily. However, the amount of calcium your body can actually absorb can vary greatly. Interestingly, if you eat 500 milligrams of calcium-rich foods at a time, your body may not be able to fully absorb them. Because you may be able to consume very little and therefore your body will be able to absorb very little. So it is best to divide your calcium intake at different times of the day. You can do this by including any high-calcium foods from the list below in your diet each time you eat.

• Seeds
• Cheese
• Yogurt
• Beans and pulses
• Almonds
• Whey protein
• Green vegetables
• Figs
• Milk

It is also better to take calcium from food than supplements. A recent 10-year study of 157 people found that those who took calcium directly from their diet had an overall lower risk of heart disease, but those who took calcium supplements had a 22% higher risk.

Get plenty of vitamin D and vitamin K:

Vitamin D and Vitamin K are very important for building strong bones. Vitamin D plays a number of important roles in maintaining good bone health, one of which is that it helps the body to absorb calcium. It also helps to increase blood levels. To avoid osteopenia, osteoporosis, and other bone diseases, it is recommended to keep a Vitamin D level in the blood at least 30 mg/mL (75 mmol /L). Studies have shown that children and adults who are less likely to take vitamin D also have lower levels of vitamin D in their bodies. Due to this, their bone density is less and their bone mass is less. On the other hand, those with good vitamin D levels also have higher bone density and mass. We can easily get vitamin D from sunlight, fatty fish, liver, and cheese. However, many may need to take at least 2,000 IU of vitamin D supplementation daily to maintain the desired level of vitamin D. Vitamin K2 helps in maintaining good bone health by converting osteocalcin. Osteocalcin is a protein involved in bone formation. This conversion enables osteocalcin to coagulate in bone minerals and prevents calcium loss from the bones. The two most common forms of vitamin K2 are MK-4 and MK-7. A small amount of MK-4 is present in the liver, eggs, and meat. And stimulant foods such as cheese, sauerkraut, and soybeans also known as natto. A study on healthy young women found that MK-7 supplements improved vitamin K2 levels in the blood more than MK-4. However, several other studies have shown that both forms of vitamin K-2 help convert osteocalcin and increase bone density in children and older women.

Avoid very low-calorie foods:

It is not a good idea to reduce calories in food. This will gradually reduce your metabolism, reduce appetite after eating, and reduce muscle mass, which can be dangerous for your bone health. Some studies have shown that eating less than one thousand calories per day decreases bone density and increases obesity. One study has shown that a group of obese women consumed only 925 calories a day for four months and also did exercise; However, their buttocks and thighs have reduced bone density. In fact, to build and maintain strong bones, you need to follow a balanced diet that provides at least 1,200 calories a day. It should include plenty of protein. There should also be foods rich in vitamins and minerals, which are extremely helpful for bone health.

Collagen supplement:

Collagen supplements can be good for maintaining bone health. Although not much research has been done on this subject, preliminary evidence suggests that it is good for bone health. Collagen is one of the major proteins in bones. It contains a number of natural amino acids known as glycine, proline, and lysine. These help to build bones, muscles, ligaments, and other tissues. Collagen is a type of fibrous protein used in many foods. It is found in the flesh of various animals, connective tissue, and spinal cord. Collagen is 25 to 35 percent of the total protein in our body. Gelatin is also a type of collagen. Collagen can be made from the bones, meat, and eggs of animals. Collagen is used in food preparation and treatment. Collagen hydrolysate comes from animal bones. It is commonly known as gelatin. It has been used for many years to relieve joint pain. Although most studies have found the effects of collagen to be more effective in treating joint conditions such as arthritis, it also appears to have beneficial effects on bone health. A 24-week study found that postmenopausal women with osteoporosis were significantly reduced collagen deficiency when fed a combination of collagen and hormone calcitonin.

Maintain a stable and healthy weight:

Eating a nutritious diet as well as maintaining a healthy weight helps maintain bone health. Maintaining a balanced or healthy weight is essential for bone protection. Being underweight increases the risk of osteopenia or low bone mass and osteoporosis or brittle bones. Obesity or overweight also carries the risk of bone loss and brittleness. Middle-aged women, especially menopausal women, are most at risk for this, due to a decrease in bone protection hormones. On the other hand, some studies have shown that excess fat accumulates in the body, which weakens the bone quality and increases the risk of bone fractures due to excess weight. Although weight loss is usually one of the leading causes of bone loss; however, it applies more to obese people than to overweight people. Weight loss will be followed by fatigue and constant tiredness. The bones that a person loses as a result of growth are no longer replenished during his lifetime. So, a stable normal or a little overweight is the best fit to protect bone health.

Include magnesium and zinc in the diet:

In addition to calcium, other minerals, including magnesium and zinc, play an important role in bone health. The main function of magnesium is to convert and activate vitamin D and help to absorb calcium. A study of 73,000 women found that women who took 400 mg of magnesium per day had a 2-3% increase in bone density. On the other hand, women who took 200 mg of magnesium had a bone density of 2-3% less than the first group. However, magnesium is found in very small amounts in most common foods. Magnesium glycinate, citrate, or carbonate supplements can be helpful. Zinc helps strengthen bone formation cells and prevents excessive bone fractures. Studies have shown that zinc supplements help strengthen bone formation in children and increase bone density in old age. Good sources of zinc include beef, shrimp, spinach, flax seeds, oysters, and pumpkin seeds. Here are some exclusive zinc-rich foods that can meet zinc needs:

• Dark chocolate
• Avocado
• Nuts
• Ligaments
• Tofu
• Seeds
• Whole grains
• Some fatty fish
• Banana
• Greens

Include omega-3 fats in your diet:

Omega-3 fatty acids are known for their anti-inflammatory effects. They have also been shown to help protect against bone loss during aging. However, when adding omega-3 fats to your diet, it is important to make sure that the balance between omega-6 and omega-3 fats is not too high. High intake of omega-6 to omega-3 fatty acids has reduced bone density. In general, a 4: 1 or lower ratio of omega-6 to omega-3 is best. Omega-3 fats from plant sources help to prevent bone loss and increase bone formation. Omega-3 fats from plant sources include chia seeds, flaxseeds, and walnuts.