You might be amazed to know that our bones keep changing. It is a natural body process where old bone keeps breaking while the new one keeps growing. At a young age, the process of breaking down the bone is slower while the speed of new bone formation is higher. This leads to an increase in bone mass. According to the studies, the maximum bone mass is reached till 30 years of age of an individual. After that, the process of bone formation and breakdown changes.
The body keeps remodeling bone but the rate of losing bone mass increases when compared to the rate of bone remodeling. Thus, it is very important to keep our bones healthy and gain the optimum amount of bone till we reach 30 years of our age.
There are many causes of fractures and the most common ones include accidental trauma, sports-related injuries, and falls from a great height. These causes may not be fully in control but fractures occurring due to some bone-related diseases may be prevented. In serious fracture cases, surgery with the use of orthopedic implants is done.
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The risk of pathological fractures can be reduced by taking a proper diet that makes bone healthier and adopting certain other parameters as well. In this post, we will discuss some defining ways for keeping your bone healthy.
Tips to Maintain Healthy Bones
1. Consume a lot of vegetables
Vegetables are known to be highly beneficial for bone health and increasing bone density. They contain a good amount of vitamin C which is essential for the formation of new bone cells. It is also seen that vitamin C plays an important role in the formation of antioxidants and they help prevent bone cell damage.
Not only vitamin C, but vegetables are also rich in calcium and minerals that are essential for strong bones. Thus, regularly eating vegetables will reduce the risk of osteoporosis and other bone-related conditions.
2. Do Exercise
Doing regular exercise is also important to maintain strong and healthy bones. Weight-bearing & strength training exercises are known to be best for this purpose. It is said that performing a high-impact exercise can promote new bone formation.
When we talk about strength training exercise, then it is beneficial in building muscle mass, but it can also provide protection against bone loss in young and old women including the ones suffering from breast cancer, osteoporosis, and osteopenia.
3. Take Protein-Rich Diet
According to studies, low protein in the body decreases calcium absorption and if this happens, your bones will start becoming weaker. So, considering this, consumption of enough protein is also necessary to ensure good bone health. Having enough protein in the body will ensure an optimum amount of calcium absorption and this will be beneficial for the development of strong bones.
4. Ensure Optimum Level of Vitamin D in the Body
Besides proteins, vitamin D is also important for the absorption of calcium in our body. Thus, an optimum amount of vitamin D intake in the body is also important along with other factors. Milk, cereals, egg, and fish are known to be rich sources of vitamin D.
5. Consume Calcium-Rich Foods Throughout the Day
Calcium is the basic element of bones thus, eating calcium-rich food items throughout the day will be highly beneficial in ensuring excellent bone strength. As you know that bone cells keep dying and new keeps generating, but the rate at which all this happens is different in younger people and people over 30. Thus, your body must have enough calcium to maintain that natural process of the body and ensure good bone density.
6. Don’t Take Low-Calorie Diets
Your diet must have an optimum amount of calories as taking a low-calorie diet will slow down your metabolism resulting in muscle mass loss. Thus, your diet should at least have 1000 calories as below this number, you might experience bone density loss.
7. Consider Taking Collagen Supplement
Collagen is the main protein present in bones thus, consumption of collagen supplements may improve bone health. Amino acids present in the collagen help build muscles, bone, and ligaments.
8. Work to get Healthy Weight
Maintaining a stable and healthy weight is very important for optimal bone health as if someone is underweight, the risk of osteoporosis and osteopenia increases. While on the other hand, if your weight is too high, the risk of fracture increases due to extra pressure on bones, and bone quality may also become poor.
9. Consumption of Magnesium and Zinc-Rich Food Items will be the Key
Besides calcium, other minerals like zinc and magnesium are also important for good bone health. Magnesium is known to play an important role in converting vitamin D to its active form that promotes calcium absorption. When we talk about zinc, it helps in making up the mineral portion of the bone.
10. Omega-3 Fatty Acids are Important as Well
Omega-3 fatty acids have anti-inflammatory properties thus, they can protect against bone loss during the aging process. Good amounts of omega-3 fatty acids can be found in fish, chia seeds, walnuts, and flax seeds.
Wrapping It Up
Strong bones are the key to a healthy and happy life. With weak bones, you always remain prone to getting fractured. Thus, just like we take care of our body, it is also important for us to maintain healthy practices for keeping our bones healthy. Weak bones could result in certain bone-related diseases like osteoporosis and osteopenia.
Considering the above fact, it becomes necessary for us to adopt certain measures that can help us keep our bones healthy. This is the reason why we have created this post and we hope it must have been helpful to you. This post has discussed why it is important to have healthy bones and what key measures should be taken to keep them healthy. Considering this will not only improve the quality of life but also reduce the risk of getting bone-related diseases or infections. So, we must say that healthy bones lead to a healthy life.