Are you providing a nutritious diet for your bones? If you don’t, there might be significant consequences. The National Osteoporosis Foundation (NOF) estimates that 10 million Americans have osteoporosis, which causes bones to become less thick and more prone to fractures. A further 34 million individuals are in danger of contracting the disease. According to the NOF, nearly half of all women over 50 will break a bone at some point in their lives due to osteoporosis. One-third of people with hip fractures will need nursing home care, and one-fifth will die within the first year after the fracture.
However, there has been considerable debate regarding the optimal approach for obtaining adequate calcium, and several experts have expressed reservations about the recent rush to calcium supplements. The RDA for calcium for adults is 1,000 milligrams for women aged 19-50 and men aged 51-70, and 1,200 milligrams for women aged 51 and men aged 71.
Despite what calcium supplement manufacturers may tell you, as long as you satisfy the RDA, more isn’t always better. Increases in calcium consumption above a moderate level showed no effect in preventing osteoporosis or fractures, according to a 2011 research published in BMJ.
Here are some amazing methods to strengthen your bones.
- The importance of vitamin D
Vitamin D is the second half of the bone-building duo that is so important in preventing osteoporosis. Your body won’t be able to utilize the calcium you ingest if you don’t get enough vitamin D, no matter how many calcium-rich foods you eat or supplements you take.
According to studies, taking 400 International Units (IU) per day is ineffective in reducing fracture risk.
Higher amounts of vitamin D—700-1,000 IU per day—have been shown to reduce fracture risk.” A glass of fortified milk has just 100 IU, and most other foods have much less.
- Stay away from very-low-calorie diets
It’s never a good idea to restrict your calorie intake too much.
It can affect your bone health in addition to lowering your metabolism, triggering rebound hunger, and causing muscle mass loss. Diets with less than 1,000 calories per day have been linked to decreased bone density in those who are normal weight, overweight, or obese, according to research.
Follow a well-balanced diet with at least 1,200 calories each day to grow and maintain healthy bones. It should be high in protein and vitamin and mineral-rich meals that promote bone health.
- Maintain a Healthy and Stable Weight
Maintaining a healthy weight, in addition to eating a portion of nutritious food, can assist promote bone health? This is especially true for postmenopausal women who have lost estrogen’s bone-protective properties. Low body weight is the primary cause of decreased bone density and bone loss in this age range. However, other research shows that being obese might damage the bone quality and increase the risk of fractures owing to the stress of excess.
- Consume Omega-3-Fat-Rich Foods
The anti-inflammatory properties of omega-3 fatty acids are widely recognized.
They’ve also been proven to aid in the prevention of bone loss as people age. In major research of nearly 1,500 individuals aged 45–90, those who ingested a greater ratio of omega-6 to omega-3 fatty acids had poorer bone density than those who had a lower ratio of the two fats.
- Perform weight-bearing and strength-training exercises
Specific forms of exercise can aid in the development and maintenance of strong bones.
Weight-bearing or high-impact exercise, which encourages the production of new bone, is one of the greatest forms of activity for bone health. This sort of exercise has been proven to enhance the quantity of bone produced during the years of peak bone development in children, including those with type 1 diabetes.
Furthermore, it has the potential to help elderly individuals avoid bone loss. Over nine months, one research revealed no change in bone density among older men who did the most weight-bearing activity.
- Make Sure You Get Enough Protein
It is critical to consume adequate protein to maintain bone health. In reality, protein accounts for roughly half of all bone mass. Low protein consumption, according to studies, reduces calcium absorption and may influence bone production and breakdown rates. However, there have been concerns that high-protein diets drain calcium from bones to compensate for increasing blood acidity.
However, studies show that this does not happen in those who consume up to 100 grams of protein per day, as long as this is balanced with enough plant foods and enough calcium.
- Magnesium and zinc-rich foods should be included in your diet
The mineral calcium isn’t the only one that’s essential for bone health. Others, such as magnesium and zinc, also have a role. Magnesium aids in the conversion of vitamin D to its active form, which aids calcium absorption. According to observational research of nearly 73,000 women, those who ingested 400 mg of magnesium per day had 2–3% greater bone density than those who drank half that amount.
Although magnesium may be found in tiny levels in most meals, there are just a few foods that are particularly high in magnesium.
- Take a Collagen Supplement if you’re looking for a way to boost your collagen levels
While there aren’t many studies on the subject currently, preliminary data shows that collagen supplements may aid bone health. Collagen hydrolysate, often known as gelatin, is derived from animal bones. For many years, it has been used to alleviate joint discomfort. Although most studies have focused on the benefits of collagen on joint disorders like arthritis, it also appears to be helpful to bone health.
- Substance misuse should be avoided
Don’t smoke. Do not smoke. Do not smoke. Avoid having more than one alcoholic drink each day if you are a woman. Avoid having more than two alcoholic beverages each day if you are a male.
Final Thoughts
Bone health is crucial throughout one’s life. People, tend to take their robust bones for granted, as symptoms frequently don’t emerge until the bone loss has progressed. Fortunately, there is a variety of nutrition and lifestyle practices that may aid in the development and maintenance of healthy bones, and it’s never too early to begin.