Your bone health and density depend on the kind of food you eat, such as protein and vegetables, and the activity you engage in such as resistance training. Healthy bones are extremely important as they impact your overall health. During childhood adolescence and early adulthood, minerals are incorporated into your bones. At the age of 30, you must have achieved peak bone mass. There is an increased risk of osteoporosis or weaker bones if enough bone mass is not created during this time or bone loss may happen later in your life.
Well, the good news is that many lifestyle changes and nutrition can help you in building strong bones and maintaining them as you age. In addition, collagen has been shown to be a major constituent of bone mass as it may help to improve bone mass and prevent osteoporosis.
Consume Plenty Of Vitamin D And K
Vitamin D and K are very crucial for maintaining strong bones. Vitamin D has several roles in maintaining bone health, such as helping your body absorb calcium. Studies have proved that children and adults lacking vitamin D have less bone density and become more prone to bone loss than people with sufficient vitamin D.
Maintain A Healthy Weight
A healthy weight supports bone health. If you are underweight, you can be at an increased risk of osteoporosis and osteopenia. Especially in women with postmenopausal as they lose the effect of estrogen, which gives them bone protective effects. Being obese can result in impaired bone quality and can even increase the risk of fracture due to excess weight.
Eat Sufficient Amount Of Protein
A good amount of protein is crucial for healthy bones. Your bones are made up of 50% bones. Research has shown that consuming low protein decreases calcium absorption and can also affect the rates of bone breakdown and formation. Women who consumed enough protein lost less bone mass than women who ate more protein.
Eat More Vegetables
Vegetables are essential for your bones. Being the best source of vitamin C, it stimulates the production of bone-producing cells. Also, a study has shown that vitamin C’s antioxidant properties can protect bone cells from damage. Veggies also increase bone density as a high intake of yellow and green vegetables has been shown to increase bone mineral density or mineralization.
Consume Foods With High Amount Of Zinc And Magnesium
Calcium alone is not crucial for your bone health. Several other minerals, such as zinc and magnesium, also play an important role. Magnesium converts vitamin D into active form, ultimately promoting calcium absorption. However, zinc is a trace mineral required in very small amounts, which promotes bone-building cell formation and stops the excess breakdown of your bones.
Suppose you are not able to complete your calcium intake from your diet. In that case, consider including calcium tablets in your diet to get proper nutrition.
Bone health is very crucial at all stages of your life. However, you may take your bone health for granted because symptoms related to bone health do not appear in minor cases. The good news for you is that several lifestyle changes and proper nutrition can help you build and maintain strong bones. Therefore, there is always time to start. Additionally, you can add a T booster to your routine, which helps you, especially men, to maintain your bone mineral density.