10 Organic Ways to Build Strong Bones
People never prioritize building strong bones until they reach the stage where their bones have already lost a considerable amount of density. Any orthopedic specialty clinic will state that your bones incorporate minerals during childhood and until early adulthood. Therefore, this is the time that one should work on their bone health otherwise, you are at an increased risk of developing fragile bones.
Literally speaking, bones are the support system of your body and no matter how late you are, you must start working on their health. Before the age of 30, the body creates new bones faster because that is the time when you reach maximum bone mass (can vary from person to person). Afterward, the bone-building balance shifts and more mass is lost than built. Before your low bone density leads you to osteoporosis, here are a few tips to build bone mass.
Increase Your Calcium Intake
Being the main mineral in your bones, calcium is considered to be a vital component in building and maintaining bone health. Apart from playing an essential role in proper bone and teeth development, it also facilitates muscle functioning, hormone secretion, blood pressure, and nerve signaling.
As old bone cells constantly break down to make new ones, you must consume an ample amount of calcium daily. A lot of dairy items like milk, cheese, and yogurt are excellent sources of calcium. Also include spinach and collard greens in your diet but to ensure that a sufficient amount of this mineral gets in your body, start using calcium supplements.
Combine Calcium Intake with Vitamin D
Calcium alone will not be able to do enough for your bones because it is vitamin D that helps in its absorption. Without a combination of the two, you will not be able to get the desired results. Studies have proved that children and adults with low levels of vitamin D are more susceptible to bone mass loss and fractures.
The body produces vitamin D when it is exposed to the sun for 10 to 15 minutes thrice a week. However, because of the increased use of sunscreen, the amount produced is reduced. Therefore, you can munch on eggs, shrimps, sardines, cereals, and orange juice that are some good sources of the mineral.
Start Strength Training and Exercising
Regular workouts can keep many health issues at bay, giving you increased quality of life. Bone health is no exception, and as you train your body to exercise regularly, you are making your bones stronger. It is through high-intensity exercises and weight-bearing that you will be able to achieve the best results for your bones.
A study on the bone density of college women showed that athletes with the lowest body weight had the highest bone density in the group. If you are not a gym person, you can opt for running, brisk walking, skiing, jumping rope, and stair climbing to improve the strength of your bones.
Boost Your Protein Consumption
Do you know that your bones are 50% proteins? That is how important it is to have sufficient protein intake in your diet. Experts say that it helps in the absorption of calcium in the bones and positively affect the rate of bone formation. We can easily incorporate rich sources of protein in our diet and build strong bones.
However, a few concerns have been raised stating that high-protein diets may suck out the calcium from your bones. While there is no valid proof behind these claims, it is better to consume up to 100 grams of proteins in a day and balance it with plant foods and adequate calcium intake.
Be Familiar with Your Family History
Similar to plenty of other medical conditions, your family history also plays an integral role in indicating your bone health. If you have someone in your family who has osteoporosis, there are high chances that you may develop it as well sooner or later. In such a situation, it is advisable to keep a tab on your bone density and carry out tests regularly.
If you think that low bone density is indeed a problem that runs in the family, start stocking on your bone health as early as possible. The healthier life you lead, the lesser the chances of developing osteoporosis and other such ailments.
Maintain a Healthy Weight
It is very important to maintain a healthy weight for your bone health. Being underweight can lead to loss of essential minerals from the bones and result in diseases like osteopenia and osteoporosis. Many auto injury doctors suggest that people who are suffering from these diseases are more likely to endure serious fractures even in minor accidents.
On the other hand, being obese can also impair the quality of the bones. The risk of fracture is increased because the bones become weak after bearing so much weight for such a long time. Also, it has been found that fats accumulate in the bone structure when you are overweight and this makes them weaker.
Avoid Low-Calorie Diets
While losing weight is highly recommended, dropping your calorie intake to an extremely low level is never a good idea. It slows down the metabolism process, causes the loss of muscle mass, creates rebound hunger, and is harmful to bone density. Studies have proved that consuming less than 1000 calories a day leads to compromised bone density.
Even if you are trying to shed the extra pounds, do not take your calorie-intake to less than 1,200 in a day. Make sure that it contains plenty of protein and vitamin-rich foods so that you only lose the extra fats and retain the strength of your bones.
Consume Magnesium, Zinc, and Omega-3
There are several other minerals other than calcium that contribute to bone health. Magnesium plays a pivotal role in converting vitamin D into the active form that facilitates the absorption of calcium in the bones. Zinc is a trace mineral that makes up the mineral part of the bones but is needed in very small amounts.
The anti-inflammatory effects of omega-3 fatty acids help in protecting against bone loss as you age. One important thing to keep in mind is that your consumption of omega-6 fats shouldn't be higher than omega-3. A higher imbalance between omega-3 and omega-6 fats can lead to deteriorated bone health.
Avoid Caffeine, Smoking, and Drinking
Caffeine does come with some health benefits but none of them are related to your bones. Too much intake of caffeine can interfere with your body's ability to absorb calcium. A study revealed that more than 18 ounces of coffee in a day results in its negative interaction with vitamin D and causes bone loss.
Heavy alcohol consumption and smoking also deteriorate the health of your bones. You become more susceptible to injuries like fractures and whiplash. Any whiplash doctor will suggest that giving up on these unhealthy habits will lead to a healthier and happier life.
Consider Taking a Collagen Supplement
Early evidence on this matter suggests that taking a collagen supplement aids in building bone health. Collagen is the main protein in the bones, containing amino acids, proline, and lysine, that help in building mass, muscle, and other tissues in the body.
The collagen hydrosol comes from animals and has been used for years to relieve people from joint pain. Most of the studies on this protein have primarily suggested that it helps in fighting joint conditions like arthritis, but its role in the protection of the bones cannot be denied either.
Do not waste the golden years of your life thinking that you will not get old and face all these diseases that have affected the older generation. Your body is going to wear with time and only by taking care of it at a young age, you can enjoy good health during the later years of your life. Just like the vital organs of your body, your bones also need your complete attention so work hard to improve your bone density.
By not following the above-mentioned tips, you will make your bones vulnerable to fractures and other problems at a very young age. If you don't want an accident doctor telling you that your bone was unable to take a minor fall, improve your diet, and adopt an active lifestyle. Nothing is more important than your health and you must take all the measures to ensure it.