Ensuring healthy bones and joints is extremely critical at all stages of life. Your bones are incorporated with minerals through your childhood to early adulthood. You tend to have gained the maximum bone mass by the time you are aged 30 years. However, if you have not gained sufficient bone mass by this age, you are likely to experience bone loss in the later period of your life.
Here are some of the most essential tips to ensure healthy bones naturally.
Practice Weight-Bearing and Strength-Training Exercises
Practicing certain kinds of exercises regularly can help promote strong bones. High-impact, weight-bearing exercises can help in the formation of new bones. Such exercises can also prevent the loss of bone in older adults. Regular weight-bearing exercises are known to increase muscle mass, bone size, bone strength, and bone mineral density.
Consider Taking Enough Protein
Protein is very essential for promoting healthy bones and joints. Low protein in the body can reduce the absorption of calcium and affect bone formation. Consumption of protein is known to increase bone density in older women and reduce the risk of fractures.
Ensure a Rich Intake of Vitamin D and K
People with low levels of vitamin D are found to be at risk of bone loss and have low bone density. Vitamin D is known to promote bone health and help the body in absorbing calcium. Some of the common natural sources of Vitamin D include fatty fish, cheese, and liver.
Vitamin K2 promotes bone health by altering osteocalcin, which is a protein responsible for the formation of bones. This alteration helps osteocalcin bind to the minerals present in the bone and prevents calcium loss. Fermented foods like sauerkraut and cheese are the primary sources of vitamin K.
Take Calcium-Rich Foods
It is a matter of fact that calcium is the key mineral that promotes bone health. Since old bone cells tend to break down continuously and get substituted by new ones, calcium is needed by the body to maintain the structure and strength of bones.
Include Zinc & Magnesium in Your Daily Diet
Magnesium is known to help Vitamin D get converted to an active form, which can aid calcium absorption. It is known to lead to higher bone density in women. Zinc helps prevent breakdown and triggers the development of bone-building cells. It promotes bone growth and maintains bone density. Some of the common natural sources of zinc include pumpkin seeds, flaxseeds, shrimp, oysters, and spinach.
Take a Collagen Supplement
According to research, collagen supplements have the ability to protect bone health. Rich in amino acids glycine, lysine, and proline, collagen is naturally found in bones. Found in animal bones, collagen hydrolysate is used for relieving joint pains.
Consider Taking Foods Rich in Omega-3 Fats
Omega-3 fatty acids are known to help prevent loss of bone during the process of aging and promote bone formation. Some of the common plant sources of omega-3 fats are walnuts, flaxseeds, and chia seeds.
The Final Words
Maintaining healthy bones and joints is necessary at all ages; while promoting bone formation is important in children, preventing bone loss is quite important in older adults. Fortunately, there are a number of healthy practices and nutrition options that can help prevent common bone issues and ensure sound bone health.
Disclaimer:
The above statements are not intended to cure any disease or comply with any health benefits. This is solely for information purposes. Please consult your doctor/health practitioner before consumption of the product. Although we take efforts to keep our website informative, we do not guarantee any medical benefits.
Great article.