Everything you need to know about bones and how to keep it healthy
“Healthy bones are very important to our bodies because your bones support your body, aid in movement. Protect sensitive organs like your brain, heart, and lungs,” says Chandrabhan Singh Rana, a nutritionist Experts and health and fitness coaches say. She adds that extremely low bone density will make a person inactive and sedentary, which can lead to severe weight gain.
There is no debate about the importance of healthy bones. There are 206 bones that make up the entire structure of our body. Without strong bones, we would crumble. We rely on our bones to help us run, jump, climb and perform other basic daily activities.
It is true that bone health deteriorates with age. But it is never too early to start doing something about it and get ahead of the problem. “As you get older, a decrease in your bone strength can lead to osteoporosis, a chronic disease in which your bones become deficient in minerals like calcium,” says Mr. Rana.
This makes you more vulnerable to fractures and other injuries. Your chances of developing this condition, which causes your bones to become weak and brittle, depend on how much bone mass you gain by age 30 and how fast you lose it after that.
“The higher your peak bone mass, the more bone you have ‘in the bank’ and the less likely you are to develop osteoporosis as you age,” He explains.
If you are unsure about your bone health, you can have a bone density test to determine your bone mineral density (BMD). Below, Mr. Rana highlights some natural ways to build bone health for a healthy, injury-free lifestyle.
1. Exercise regularly
Participating in certain types of exercise, such as weight lifting or high-impact exercise, can help you build and maintain healthy bones. Resistance training exercises can help older adults including those with low bone density increase their bone formation.
2. Increase your calcium Intake
Calcium is the most important mineral for bone health. Because old bone cells are constantly being broken down and replaced by new ones, it is critical to consume calcium daily in order to protect bone structure and strength.
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The recommended daily intake of calcium is 1,000 milligrams per day for most people. But how much calcium your body actually absorbs varies greatly. Surprisingly, if you consume more than 500 milligrams of calcium in one meal, your body absorbs far less of it than if you consume less. As a result, it is best to distribute your calcium intake throughout the day. It is also better to get calcium from foods rather than from supplements.
3. Get your daily dose of vitamin D
Vitamins D and K are important for the development of strong bones. While the former helps your body absorb calcium, the latter promotes bone health by replacing osteocalcin, a protein that aids in bone formation. This modification allows osteocalcin to bind to minerals in bones, preventing calcium loss from bones.
4. Eat foods rich in magnesium and zinc
Both of these minerals are essential for reaching peak bone mass during childhood and maintaining bone density as you age. Magnesium is essential for the conversion of vitamin D into the active form that promotes the absorption of calcium. Zinc, on the other hand, contributes to the mineral content of your bones. In addition, it promotes the formation of bone-forming cells and prevents excessive bone breakdown.
5. Consume enough healthy protein
Protein makes up about half of our bone mass. According to one study, a low protein diet reduces calcium absorption and can also affect the rate at which bones are formed and broken down. However, concerns have been raised that high-protein diets leak calcium from the bones to compensate for the increased acidity in the blood.
Still, other studies have shown that people who consume up to 100 grams of protein per day. As long as it is balanced by consuming plenty of plant foods and adequate calcium, do not experience this. In addition, diets with a high percentage of protein calories can help maintain bone mass during weight loss.