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We are made up of a skeletal system and it is composed of bones. Bones are the calcium riched rigid tissue that shapes our body and keeps us in postures. Apart from being a skeletal structure it also helps in the formation of red blood cells that are formed in the bone marrow, and also serves as a storehouse of micronutrients. With age, the density and strength of bones decrease continuously so how to maintain bone health?
Bone health is directly proportional to our diet and exercise habits. Intake of high calcium-rich food and keeping the bones active can help you out with good strength of bones and muscles.
Numerous supplements and medicines are also available like vitamin-D and calcium, magnesium supplements. They may give you short-term benefits but in a long term can be risky. A study has shown that those who take calcium supplements have a high risk of heart attack and stroke and other cardiovascular disorders.
Won’t it will be better if you use some natural methods that will increase your bone strength without any side effects.
How To Maintain Bone Health| How to increase bone strength naturally?
so, here are some natural bone health tips:-
1. Intake of green and yellow vegetables
consuming lots of green and yellow vegetables will help in the mineralization of your bones. Vegetables have a high content of vitamin c, which stimulates the bone cells. And also, it helps in the protection of your bones from any damage. Also, it reduces the risk of osteoporosis and other bone disorders.
Some examples of high mineralized vegetables are cabbage, carrots green beans, spinach, Brussel sprouts. These are the food for strong bones and muscles.
2. Weight lifting
studies have shown that engaging in such activities increased the number of bones formed during the peak time of the formation of bones.
During weight exercise, we push our body against gravity which provides pressure to our bones which increases bone resistance power.
Also read: best pre-workout for weight loss
A study among older men indicated that those who were engaged in weight-bearing exercises have more bone density than others.
Also read: weight management tips
Weight lifting is not beneficial for bone strength but also for minimizing bone loss in older people, and preventive measures for osteoporosis and rheumatoid arthritis.
Some easy and effective weight-bearing exercises are:-
- Stair climbing.…
- Standing on one leg. …
- Shoulder lifts. …
- Hip leg lifts. …
3. Calcium riched food
As we know that our bones are composed of a high level of calcium, hence it becomes necessary for us to regularly uptake a sufficient amount of calcium.
our bone cells are replaced through the old ones constantly. The regular day consumption varies from person to person, for instance, a normal person needs around 1,000mg of calcium per day. On the other hand, teens require at least 1,300mg of calcium per day.
It is medically proven that calcium intake through food decreases the risk of heart diseases rather than taking supplements.
Calcium reached food includes all the dairy products including cheese and milk, green leafy vegetables, fish.
4. Vitamin D
vitamin D helps in the absorption of the consumed calcium.
The studies suggest that a person with a low level of vitamin D content has a lower bone density.
You can get enough amount of vitamin D through sunlight usually the early morning sunlight as U.V rays are harmful so the early morning sunlight is best for feeding yourself with vitamin D.
Worldwide around billions of people are facing a deficiency of vitamin D, which results in osteoporosis in the future, and it is shown that women require it early as compared to men.
By using some vitamin D riched food such as fatty fish, cod liver oil, and cheese a sufficient amount of vitamin D can be acquired.
By achieving an adequate amount of vitamin D level you will develop resistance to bone disorders.
5. Vitamin k2
osteocalcin is a protein that helps in the formation of bones. Vitamin k2 modifies the osteocalcin to bind to it with minerals with bone and minimizing the risk of loss of calcium content from the bones.
The two common examples of vitamin k2 are MK-4 and MK-7.
Eggs, liver oil, and meat contain a small amount of MK-4. And some fermented food like cheese, natto(a soybean product) contains MK-7.
How To Make Bones And Joints Strong?
Joints are also associated with our bones and also support us and protect us. Research in the journal Rheumatology concluded that strengthening the muscles around affected joints can help in reducing the pain and provide ease in pain in the patient with osteoarthritis.
When we talk about bone strength, it is directly connected to our bone density and in women, after 30 years of age, it decreases gradually. A normal range of bone density a woman needs is 0.96-1.39g/cm3, whether a man needs around 0.92-1.35g/cm3.
As we get older and cross certain age bones become an essential factor for our survival and daily routine because without a sufficient level of bone density and strength who will work effectively? So how to maintain bone health becomes a very important issue.
This must be the question of every senior citizen out there who wants to improve their bone density at this age.
How To Increase Bone Density After 60?
To enhance the capacity of older bones and get rid of the low-density levels all we need is an active and effective lifestyle with a good amount of exercise and diet.
To have a good bone density at 60 you need to:-
1. Regular exercise:- A good level of lifestyle includes exercise on daily basis. Older bones require some activation and stimulation to become more effective. Regular workup for 30 minutes will reduce the risk of any damage to bones.
2. Balanced diet:- we are what we eat, so this should be a habit of taking a complete diet in terms of filling your body with enough nutrients and all the vital factors which it requires.
3. Avoid salty and caffeinated products:- salt contains a high level of calcium and consuming more than the required amount of calcium will lead to hypercalcemia.
Caffeine on the other hand leaches out calcium from our bones and causes hypocalcemia. So, it will be better if diet should be in favor of bone health.
Bones are the asset of our strength, how intelligent or productive we are but if proper care is not taken in adulthood it will become a curse in the future. We have gone through each possible thing we can do in our daily life to prevent the loss of bone density and all the bone-related disorders. Everybody should know how to maintain bone health, especially for older ones.
Women should take care of their bones more than men as they lose they start losing bone density at an early age. And by adopting a healthy and preventive lifestyle you can improve your bone, muscle, and joint strength.