5 Ways to Build Bone Health

Building and maintaining bone health is extremely important and that is why we were told to drink lots of milk. Well, to some extent this is correct as milk contains calcium and vitamins that are necessary for healthy bones, however, there are many other ways through which you can achieve bone health and that’s what we are going to discuss today in this blog.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.

Here are 5 ways to build healthy bones.

1. Eat Vegetables, Lots of them: Vegetables are great for your bones. They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to increase bone mineral density, also known as bone density.

2. Strengthening exercises: Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth. In addition, it can be extremely beneficial for preventing bone loss in older adults.

3. Increase Protein Intake: Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown. However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.

4. Consume High Calcium Foods: Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones. Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength. The Reference Daily Intake for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg. However, the amount of calcium your body actually absorbs can vary greatly. Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.

5. Include foods with plenty of Vitamin D and Vitamin K: and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough. Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide.

The bottom line is that bone health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it’s never too early to start.