10 Natural Ways to Make Healthy Bones
10 Natural Ways to Make Healthy Bones
Building healthy bones is very important.
During childhood, adolescence, and early adolescence, minerals are added to your bones. Once you reach the age of 30, you have gained a large number of bones. If not enough bone is produced during this time or if there is bone loss later in life, you have an increased risk of developing fragile bones that break easily (Trusted Source 1). Fortunately, a lot of nutritious lifestyles and habits can help you build and maintain strong bones as you age.
Here are 10 natural ways to build healthy bones.
Eat lots of vegetables
Vegetables are good for your bones.
They are one of the best sources of vitamin C, which accelerates the formation of bone-forming cells. In addition, some studies suggest that the antioxidant effects of vitamin C may prevent damage to bone cells (2 trusted sources).
Vegetables also appear to increase bone mineral density, which is also called bone density.
Bone density is a measure of the amount of calcium and other minerals found in your bones. Osteoporosis is caused by a lack of both bones (low number of bones) and bone density.
Excessive amounts of green and yellow vegetables have been linked to increased bone mineral content during childhood and massive bone care in young adults (3 trusted sources, 4 trusted sources, 5 trusted sources).
Many vegetables have been found to benefit older women.
A study of women over the age of 50 found that those who ate the most onions had a 20% lower risk of osteoporosis than those who rarely ate ( 6 Reliable sources).
A major risk factor for osteoporosis in older adults is an increase in bone turnover or an increase in the process of breaking down and forming new bone (7 trusted sources)
In a three-month study, women who ate more than nine servings of broccoli, cabbage, parsley or other plants high in bone-saving antioxidants saw a decrease in bone turnover (8 trusted sources).
Do strength training and weight lifting exercises
Doing certain types of exercise can help you build and maintain strong bones.
One of the best activities for bone health is weight lifting or high-impact exercise that promotes new bone formation.
Research in children, including those with type 1 diabetes, has found that this type of activity increases the amount of bone produced during peak bone growth years (9 trusted sources, 10 trusted). Source)
In addition, it can be extremely helpful in preventing bone loss in older adults.
Research in older men and women who performed weight-bearing exercises showed an increase in bone mineral density, bone strength and bone size, as well as a decrease in bone turnover and inflammatory markers (11 reliable sources, 12). Trusted Sources, 13 Trusted Sources, 14 Trusted Sources).
However, one study found a slight improvement in bone density in older men who performed at a higher level of weight-bearing exercise over nine months (15 trusted sources).
Strength training exercises are not only beneficial for increasing muscle mass. It can also help prevent bone loss in younger and older women, including osteoporosis, osteopenia or breast cancer (16, 17 trusted sources, 18 trusted sources, 19 trusted sources, 20 trusted sources). included.
A large-scale study of low-bone men found that although both resistance training and weight-bearing exercise increased bone density in many areas of the body, only resistance training increased hip. I have an effect on it (21 trusted sources).
Eat plenty of protein
Getting enough protein is essential for healthy bones. In fact, 50 bones are made up of proteins.
Researchers have reported that low protein intake reduces calcium absorption and can also affect the rate of bone formation and breakdown (22 trusted sources).
However, concerns have been raised that high-protein diets leak calcium from the bones to counteract the rising acidity in the blood.
However, studies have shown that it is not found in people who consume 100 grams of protein per day, unless it is accompanied by adequate plant foods and adequate amounts of calcium (23 trusted sources, 24 trusted sources). Be balanced
In fact, research shows that older women, in particular, have better bone density when they eat more protein (25 trusted sources, 26 trusted sources, 27 trusted sources).
In a large, six-year observational study of more than 144,000 postmenopausal women, high protein intake was linked to a risk of reducing the density of the arms in the hands, spine and total body (27 trusted sources).
In addition, a high-calorie diet high in protein can provide massive bone protection during weight loss.
In a one-year study, women who ate 86 grams of protein a day on a calorie-restricted diet were more likely to