August 24 2021
It is very essential to build healthy bones in the body. The various stages in life when the body gets enriched with minerals is during the time of childhood, adolescence as well as early adulthood. Studies show that the body has attained maximum bone mass when the individual is about 30 years of age. If the necessary bone mass is not achieved within this time frame or if there is any significant bone loss as a result of injury or trauma, there is a high chance of developing weak and fragile bones in the body which can get damaged easily in the slightest exertion. To prevent such fragile conditions of bones, we can adapt various nutritional habits and lifestyle modifications which can help in attaining the goal of building stronger bones and maintain them strong throughout the lifetime. Some of the natural ways of building strong and healthy bones are by:
Eating plenty of vegetables
Studies show that adequate consumption of vegetables is extremely vital for the proper maintenance of bone health. The production of the cells that help in the formation of bones is stimulated by the intake of vitamin C and vegetables be extremely good sources of vitamin C. Another important contributory role of vitamin C is that it is a potent source of antioxidants which play an important role in safeguarding the bone cells from intense damage. Regular inclusion of vegetables in the diet has also been found to increase bone mineral density also referred to as bone density.
Bone density is the quantification of the presence of calcium along with other necessary minerals in the bones. The bone density is found to be low in conditions such as osteopenia which is known as low bone mass as well as osteoporosis which is characterized by brittle bones that can be prevented by the presence of adequate amounts of vegetables such as onions in the diet. Other vegetables like broccoli, cabbage, and parsley have essential bone protective antioxidants that have a beneficial effect on bone health by inhibiting the process of break down bone cells.
Performing weight training exercises
The strength of the bones, as well as maintenance of the strong bones, is promoted by employing specific techniques of exercising. Studies show that undertaking physical activities such as weight-bearing and other high-intensity exercises also stimulate the formation of new cells in the bones. These methods have also been found to prevent the process of bone loss in individuals of older age groups.
It has been repeatedly proven that people who perform intense weight training exercises have good bone mineral density along with adequate bone strength as well as proper bone size and reduced inflammatory activity in the bones which decreases the chances of causing bone damage. Engaging in training exercises by older women and men is beneficial in improving muscle mass and also delays the onset of various bone-related diseases like osteoporosis and osteopenia.
Consuming enough protein
It has been studied that getting adequate amounts of protein in the diet is essential for the formation and maintenance of healthy bones. Low protein levels in the body are associated with decreased absorption of calcium which in turn affects the bone formation capacity of the body and also prevents their easy breakdown. Proper amounts of protein in the body are extremely healthy especially in women who have attained menopause which has been found to decrease the risk of developing fractures and improves bone density in injury-prone areas such as the hip and spine.
Eating foods that are high in calcium
It has been established that calcium is one of the most essential minerals for the proper maintenance of healthy bones. The regular consumption of calcium is necessary to impart strength to the bones and also to protect the structural integrity of the bones as the old and worn-out bone cells are constantly broken down and replaced by the body by the process known as bone turnover.
Getting adequate vitamin D and vitamin K
The body needs to have adequate levels of vitamin D as well as vitamin K in the body for the building up of strong bones. Low bone density is caused by decreased levels of vitamin D, and it also increases the rate of bone loss. Another important role of vitamin D is that it helps in the absorption of calcium. Vitamin K helps in the formation of bones by altering the activity of osteocalcin which helps in binding together various minerals in the bones thereby strengthening the bones.
Taking adequate amounts of collagen
Collagen is the essential protein in the bones, and its constituents include the various amino acids such as glycine, proline,e, and lysine which form the major building blocks of the bone cells. Studies show that supplementing with collagen in postmenopausal women has been associated with reducing the risk of developing various bone disorders such as osteoporosis.
Maintaining a healthy weight
Along with the consumption of a nutritious diet, it is also essential to maintain a weight that is within the limits according to the body surface area which is a major contributor in supporting bone health. In individuals who have less bodyweight than what they are supposed to have, they are more likely to develop various bone disorders such as osteopenia along osteoporosis. Low body weight is also associated with the stimulation of bone loss along with decreased bone density. Obesity also hurts bone health as it has been found to increase the risk of developing fractures.
Consuming foods rich in omega 3 fatty acids
The major role of omega 3 fatty acids is due to their anti-inflammatory property. Another important mechanism of action of omega 3 fatty acids is that it helps in decreasing the chances of stimulation bone loss in the older population.
Including magnesium and zinc in the diet
Magnesium is essential in the body as it promotes the absorption of calcium. Zinc is beneficial in enabling the formation of bone cells and also slows down the breakdown of the bones.
Intake of Glucosamine chondroitin
Studies show that regular intake of glucosamine chondroitin supplements such as those manufactured by Alvizia healthcare is effective in increasing bone density and also helps in preventing the onset of various bone disorders because of its anti-inflammatory action.