Have you ever wondered if you need to strengthen your bones? Can you think of a good time in life to do it? Today, we want to tell you a little more about this subject.
The human body contains 206 bones that vary in length, width, and function, all of which make up your skeletal system.
Your bones are connected by joints, which allow them to move. They’re are separated by cartilage, which prevents them from rubbing against each other and wearing out.
In general, the main functions of your skeletal system include:
- Supporting all of your body weight
- Allowing for movement
- Protecting your vital organs that lie behind or beneath them
Given the importance of your skeletal system, it’s important to take care of it and follow the correct advice to keep your bones strong and healthy.
Fortunately, there are some completely natural options that will help you achieve this goal:
1. Eat vegetablesGenerally speaking, vegetables are a great way to strengthen your bones and maintain good health.
Vitamin C promotes the production of bone-forming cells. The antioxidant effects of this vitamin can help and even repair the damage that already exists in your skeletal system.
Eating vegetables allows you to increase your bone density. This is just the amount of calcium and other minerals that are present in your bones.
The greater your bone density, the less likely you’ll experience problems like osteopenia and osteoporosis.
2. Eat protein
If you don’t eat enough protein, the percentage of calcium that’s absorbed by your bones starts to decrease.
Remember to always be cautious and consume protein in moderation, because too much of it can complicate efforts to strengthen your bones.
It’s estimated that around 100 grams of protein a day could be beneficial for:
- Maintaining bone mass into the years of menopause
- Reducing your risk of fractures during old age
3. Eat foods that are rich in calciumDaily consumption of these foods is key to strengthening your bones. This is because calcium is one of the major minerals that make up your bone structure.
- The most effective way to absorb calcium is to consume it throughout the day in different foods.
- Although there’s the option of taking calcium supplements, they might not be absorbed as well as food.
If you only consume a fraction of the calcium that you need in a day it might not be enough to help you avoid building up a deficiency, which can cause problems in the long run.
4. Get enough vitamin D
This vitamin helps your body absorb and fix calcium in your bones. You can obtain vitamin D by eating fish, liver, cheese, or by exposure to sunlight.
Many people are still deficient in this vitamin, however, and must take supplements to maintain optimal levels.
A good way to strengthen your bones is to go for a 30 minute walk every day in a park. Just be sure to apply sunscreen to prevent getting burned.
5. Avoid very low-calorie diets
These kinds of diets, in addition to slowing down your metabolism, reduce muscle mass and increase anxiety levels, while negatively affecting your bone structure because you lose bone density.
When you’re trying to lose weight it’s important that you maintain a diverse and balanced diet to strengthen your bones at the same time.
This means you need to consume a good dose of vegetables with protein and a small portion of healthy fats.
6. CollagenAlthough there’s not enough scientific evidence to support all of its benefits, taking this supplement will help strengthen your bones because it’s one of the major components of proteins in the body.
People who have arthritis already know that consuming gelatin, or collagen, helps reduce the pain that’s associated with this disease.
7. Eat foods that are rich in magnesium and zinc
In addition to calcium, you also find magnesium and zinc in your bones. In conjunction with vitamin D, magnesium also promotes the absorption of calcium.
Zinc improves the formation of bone marrow cells and prevents excessive bone density loss.
To obtain this mineral you should add the following to your diet:
- Flaxseed or pumpkin seeds
- Red meat
8. Weight training
Weight training is very effective at improving bone density and decreasing the triggers for inflammation and pain.
This type of exercise not only favors the increase of muscle mass – it also helps strengthen your bones.
For that reason, when teenagers and young adults exercise using weights, it improves the strength and mass of their bones.
We recommend reading: 5 surprising causes of inflammation
Strengthening your bones is very simple
As you can see, keeping your bones strong and healthy isn’t that difficult. Just incorporate certain foods into your diet and get plenty of exercise to increase bone density.
With these small changes, you’ll have a lower risk of developing osteoporosis and bone fractures later in life.