Include more veggies in your diet
Vegetables are great for building strong bones. They are a good source of vitamin C, one of the essential vitamins for healthy bones. Vitamin C helps in the stimulation of certain cell production that helps in bone formation. Some studies suggest that Vitamin, C a vitamin for healthiness has antioxidant properties which may help in protecting bone cells from damage. Vegetables also seem to increase bone density, which is defined as the amount of calcium and other minerals present in your bones. Osteoporosis is a bone disorder that is characterized by low bone density.
Incorporate strength training and weight
Bearing exercises in your workout regimen- Performing specific types of exercises can help you build strong bones for your later years. Weight-bearing exercises or intense activities believed to promote the formation of new bones. Such physical activities can be extremely beneficial in improving bone density among elder people.
Increase protein intake
Try to consume enough protein as it is important for healthy bones. If facts are to be believed, around 5-% of bone is made up of protein. Studies revealed that low protein intake lowers calcium absorption, which affects bone formation rates.
Consume enough calcium
Calcium is the most important component for bone health, and it is mainly found in your bones. It is important to eat high calcium foods to protect the bone structure and maintain bone strength. Because bone cells are constantly broken down to get replaced by new cells, it is necessary to maintain bone health by consuming enough calcium.
Soak up the sun
Sunlight gives you vitamin D, which is extremely beneficial for building strong bones. Vitamin D plays a crucial role in bone health; it helps your body to absorb enough calcium required to protect the structure of bone. Achieving a good level of calcium is essential for protecting against osteoporosis.
Avoid very low-calorie diet
Never consider a diet that is too low in calories. A low-calorie diet not only slows down your metabolism or create rebound hunger but also cause muscle mass loss that can be a matter of concern when it comes to maintaining healthy bones. Studies found that diet lower than 1000 calories per day can give rise to low bone density.
Prefer a collagen supplement
Evidence suggests that collagen supplements may help protect bone health. Collagen is a protein found in bones that contains amino acids, lysine, proline, and glycine. All these substances are believed to be extremely helpful in building bones muscle ligaments and other tissues. Talk to a health care specialist before deciding on medicines for healthy bones.