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Practical Ways You Can Keep Your Bones Strong and Healthy



Healthy bones are extremely important since they consist of a frame that holds the shape of the entire body intact. Bones also play a pivotal role in facilitating the movement of the body. Without bones, the human body would just be a lump. The bones develop during your childhood up to early adulthood, and they usually reach their peak when you reach 30 years. At some point in life, you are likely to develop fragile bones that can easily break. However, the good news is that different lifestyle practices can help you build and maintain strong bones as you age. Read on to learn practical ways that can help you keep your bones strong and healthy.   


Eat Lots Vegetables and Fruits

Fresh produce particularly vegetables and fruits are good sources of vitamin C. The compound is responsible for stimulating the production of bone cells. Vitamin C also helps increase bone density while at the same protecting the bone cells against damage. Low bone mass, also known as osteopenia, and brittle bones (osteoporosis) are symptoms of low bone density. Eating a lot of greens can contribute to the maintenance of bone mass. 


Exercise is Good for Your Bones

You should engage in different forms of physical exercise that can help you build and maintain strong bones. Weight-bearing is excellent for the formation of new bones. An idle body is likely to develop weak bones, and the condition can worsen as you age. According to different studies, people who often engage in weight-bearing exercises are likely to gain bone strength, bone mineral density, and ideal bone size. Health professionals at explain that bone health is affected by various factors like body weight. You must also maintain an average body weight to support bone health. All the same, underweight can increase the risk of osteopenia and osteoporosis while being obese can also affect bone quality, and excess weight can lead to bone fractures. 


Consume High-Calcium Foods

Calcium is the major mineral that is found in your bones and it is the most important for bone health. When a bone breaks, calcium plays a pivotal role in facilitating its healing. To maintain bone structure and strength, it is vital to consume calcium daily. The primary sources of calcium include dairy foods, fish, bread, soya drinks, and green leafy vegetables. The average calcium intake for most people is 1,000 mg per day. However, if you consume excess doses of more than 1,500, you can experience stomach pain and diarrhea.  


Include Proteins in Your Diet

Eating sufficient protein is vital for healthy bones. Protein constitutes 50% of the bone, and low intake reduces calcium absorption, which also affects the formation of bones. If you have a protein deficiency, you can also experience the breakdown of bones. However, high content of protein can leach calcium from your bones to balance increased acidity in your blood. You need to balance excess proteins with plants and other fresh foods.    


Get Vitamin K and Vitamin D

Vitamin D and K are critical for building strong bones. For instance, Vitamin D plays different roles in promoting bone health and the absorption of calcium. It also protects the bones against developing bone diseases like osteoporosis and osteopenia. Vitamin D comes from sunlight and other fatty foods like liver, fatty fish, and liver.  Vitamin K2 also plays a pivotal role in modifying osteocalcin which is a protein that facilitates bone formation, it helps prevent calcium loss and also binds the bones to the minerals. 


Consume Foods High in Zinc and Magnesium

Zinc and magnesium are vital for bone health. Magnesium helps to convert vitamin D into a compound that promotes the absorption of calcium to improve bone density. Zinc also plays a big role in promoting bone health. It also prevents the breakdown of bones and enhances the formation of bone-building cells. Both Zinc and Magnesium are present in small amounts in different foods.  


Healthy bones are critical at every stage of life, but some people often take this for granted. Symptoms of bone diseases are not immediately apparent until they reach an advanced stage that may be difficult to cure. However, the good news is that there are different nutrition and lifestyle habits that you can consider to keep your bones strong and healthy. Exercise is good for your bone health, and you should keep your body flexible to avoid the development of undesired complications. It is also essential to maintain a healthy and balanced diet to keep your bones strong.