5 Ways to Keep Your Bones Healthy

1. 5 Ways to Keep Your Bones Healthy Bones are a very important part of our body and constitute the very skeleton of humans. Building healthy and strong bones are extremely important to live a happy and pain-free life. An average human achieves peak bone mass at the age of 30. If enough bone mass is not created during this time then we face an increased risk of having fragile bones that can break easily. There are natural ways to achieve the peak bone mass at desired age. Here we are sharing the points on how to keep your bones healthy and strong. 1. Eating Lots of Vegetables Vegetables are the best sources of vitamin C which stimulates the development of bone-formation cells and protects the bone cells from any kind of damage. Vegetables are also proven effective for increasing bone density which is a measurement of the necessary calcium and other minerals found in your bones. Eating vegetables also benefits older women. A study conducted on women above 50 disclosed that those who eat onions regularly in their meals had a lower risk of having osteoporosis, compared to women who rarely ate any onion. 2. Performing Strength Training Exercises If You want to strengthen your bones then indulge in heavy weight training and make them strong and sturdy. It even promotes the formation of new bones. In addition, older adults also benefit from weight bearing exercises in terms of reduced bone loss. Consistency of efforts is the key to achieve the results with strength training. 3. Consuming enough protein regularly Protein is the major constituent of our bones and having enough protein in our diets improves the health of our bones.

2. People who take low or no proteins in their diet are bound to face the consequences in the form of damaged and weak bones. It also decreases the absorption of calcium in the bones. However, avoid taking too much protein as it may result in losing bone calcium. Protein also helps in preserving bone mass and protects bone health during old age. 4. Eat High-Calcium Foods Throughout the Day The main mineral found in the bones is calcium, which plays an important role in bone health. To protect bone structure and strength, it’s important to have calcium on a daily basis. Calcium absorption rate is quite low which means if you eat a meal having 500 mg of calcium, your body will absorb a much lower amount. That is why it is advised to divide the calcium intake into the number of meals throughout the day to have better calcium absorption. Dietitians recommend calcium rich foods rather than supplements. Spreading your calcium intake systematically throughout the day will give you better results in terms of absorption. 5. Getting Vitamin D and Vitamin K For the formation of strong bones the most essential vitamins are Vitamin D and vitamin K. Vitamin D also plays an important role in absorbing calcium from the body. About 30 ng/ml is recommended for protecting the body against severe bone diseases. It is seen that most children and adults who have lower bone density are at risk for bone diseases. Vitamin D deficiency is very common all over the world because of the modern lifestyle. It is very essential to go out in the sun to get enough vitamin D and add food for strong bones and muscles like fish, fresh liver and cheese to avoid deficiency of Vitamin D. This modification helps to prevent the loss of calcium in bones. You can also add supplements in your diet to fulfill the deficiency of Vitamins in the body.