Here’s what you need to do!
You might think that maintaining strong bones is quite a difficult task. But, this is not true. It is fairly easier than you think. Bones play a very important role in protecting the organs of the body and providing structure to them.
By the age of 30, people reach their peak bone mass density. But, as you age, your body starts losing bone strength. In fact, there are chances that you develop osteoporosis which leads to weak and fragile bones. This is why it becomes extremely essential to maintain bone strength and slow down bone loss. For this, you need to follow some very simple steps which include:
Choosing a calcium-rich diet:
Not having sufficient calcium in your diet leads to low bone mass density, as it is one of the most important requirements for good bone health. So, get enough calcium-rich foods and add dairy products such as milk, cheese, and yogurt. You can also add non-dairy products such as beans, nuts, seeds, and green leafy vegetables.
Getting engaged in any kind of physical activity improves bone health. In fact, the studies have shown that people who perform strength training are more likely to develop more bone strength and high density. Even in older adults, it has shown some positive results.
Do you know that 50% of our bones are made up of protein? This is why protein is a must for healthy bones. Having low protein in your diet diminishes the calcium from the bones and increases acidity in the blood. According to a study, people who consume approximately 90g of protein every day are less likely to lose bone strength and mass from their arm, hip, spine, and leg areas.
The amount of Vitamin D and Vitamin K:
Vitamin D plays a pivotal role in absorbing calcium in foods. To get a sufficient amount of Vitamin D, Finndit will help you find places to get daily items containing vitamin D and vitamin K such as fortified soy, rice beverages fortified orange juice, fatty fish, Egg yolks, and Fortified yogurts.
Limit Caffeine and alcohol:
You should not exceed more than 300mg of caffeine in a day. It reduces the absorption of calcium. At the same time, the consumption of alcohol results in bone loss, especially if you take more than 2-3 drinks per day.
In every stage of life, bone health holds so much importance. Despite its importance, a number of people take bone health for granted. Before the symptoms become visible, pay attention to your lifestyle and the type of food you include in your diet.