Most people ignore bone health until later in life. Bones are vital because they shape your body, store essential minerals, and produce red blood cells. Also, they enable you to move and protect crucial organs. Unfortunately, you lack the nutrients your bones need to stay healthy and serve their purpose. This can happen due to appetite loss, diet restrictions, and digestive disorders. This blog post shares practical tips, foods, and supplements to keep your bones healthy.
Engage in Weight-Bearing and Strength Training Exercises
High-impact and weight-bearing exercises promote the formation of new bones. These exercises are particularly vital in children whose bones are growing. However, they can prevent bone loss in adults. Moreover, strength training exercises boost muscle mass, which protects older women against bone loss.
Maintain a Healthy Body Weight
A healthy body weight can support your bone health. Low body weight is the primary reason for bone loss and low bone density in older people. However, obesity can lower bone quality, increasing fracture risk by causing weight-related stress. Also, repeated weight loss and regain can hurt the bones.
Eat Calcium-Rich Foods or Use Calcium Supplements
Calcium is your bones’ primary mineral. New bone cells replace old ones consistently. Therefore, ensuring your body gets calcium daily protects your bone strength and structure. Health experts recommend taking 1000 mg of calcium per day for most people. However, teens require 1,300mg, while older people need up to 1,200 mg of calcium. Some calcium-rich foods include dairy products, green vegetables, canned fish, nuts, and fruits. However, you can also buy calcium supplements if necessary.
Get Vitamin D from the Sun, Foods, or Supplements
Vitamin D is vital for bone health. This vitamin facilitates sufficient calcium absorption in the gut and its eventual use by the body. Sunlight contributes to vitamin D production by the body. Therefore, enjoying more time outdoors in the sun can boost your bone health. Also, you can get it from foods like oily fish, such as tuna, whitefish, trout, and salmon. Eggs, mushrooms, and fortified foods, including cereals and milk, have vitamin D. If you don’t get this vitamin from the sun or daily foods, you can buy vitamin D supplements and incorporate them into your diet.
Eat Protein-Rich Foods
Protein also plays a role in keeping your bones healthy. This nutrient makes up around 50% of your bone. Inadequate protein intake lowers calcium absorption, which can affect bone formation. However, excessive protein intake can leach calcium from your bones. Therefore, limit its consumption to about 3.5 ounces per day.
Eat More Vegetables
Vegetables are good for bone health. They stimulate the creation of bone-forming cells. The effects of vitamin C’s antioxidant can safeguard your bone cells against damage. Studies have also linked yellow and green vegetables to high bone mineralization in children and maintenance of bone mass in young adults. Also, eating vegetables enhances bone health in older women.
Eat Foods Rich in Vitamin K2
Vitamin K2 is also crucial for bone health. It modifies osteocalcin, a vital protein for bone formation, ensuring it binds to various minerals in bones while preventing calcium loss. Foods rich in vitamin K2 include meat, eggs, liver, and fermented foods, such as sauerkraut, natto, and cheese.
Increase Your Zinc and Magnesium Intake
Zinc and magnesium are also vital minerals for bone health. Magnesium helps the body convert vitamin D into a different form, enhancing calcium absorption. Zinc facilitates the creation of bone-building cells while preventing bone breakdown. Foods like beef, flaxseeds, spinach, shrimp, pumpkin seeds, and oysters are good sources of these minerals. However, you can also buy zinc and magnesium supplements.
Eat Foods Rich in Omega-3 Fats
Omega-3 fatty acids have anti-inflammatory effects. Also, they prevent bone loss as a person ages. Fatty fish, including sardines, salmon, and mackerel, can supply your body with omega-3 fatty acids. Flaxseeds, walnuts, and chia seeds are also excellent sources of omega-3 fatty acids.
Besides these tips, foods, and supplements, you can improve or maintain your bone health by avoiding low-calorie diets. Health experts recommend eating a well-balanced diet, providing at least 1,200 calories daily. Your diet should include protein and foods rich in minerals and vitamins supporting bone health.