©Medical News Today
It’s not too late to build stronger bones if you’re under the age of 30 because bone mass reaches its peak between 25 and 30 of age.
As we grow older, our bones lose their strength and their density begins to deteriorate. That is why building strong bones when you still will benefit your health greatly as you age. That is especially true for women who and
Our habits and the foods we consume play a crucial role in the way our bones develop. While some foods keep the strength of your bones and increase their density, other foods drain them from the calcium and minerals they store and weaken them, meaning that in the most severe cases, a minor bump or a sneeze may shatter your bones.
There are many ways that you can strengthen your bones and keep them that way and this list has come to show you how.
#1 – Eat a lot of vegetables & fruits
This should be obvious, right? But really, how many vegetables and fruits do you eat and which ones can help strengthen your bones?
If you don’t know the answer, here it is:
Your bones need vitamins, calcium, magnesium, and potassium to become strong and stay strong.
You will find these nutrients and vitamins in a variety of fruits and vegetables, especially potatoes, sweet potatoes, spinach, raisins, prunes, oranges, and bananas which contain potassium that helps keep calcium and minerals in your bones.
Meanwhile, okra, beet greens, and collard greens are rich in magnesium which prevents bone fracture and keeps your bones healthy.
Make sure to eat these vegetables and fruits to prevent osteoporosis, or bone loss, which causes bones to become fragile and break from simple falls or bumps, in severe cases.
Your bones also need vitamin C to have more density and reduce bone loss. You will find that in pineapples, oranges, broccoli, strawberries, red peppers, and green peppers.
Lastly, D and K vitamins are essential to the strength and health of your bones, so get plenty of them by eating Brussel sprouts, kale, cauliflower, spinach, soybean, liver, and eggs.
#2 – Eat fish
Fish is very important because it is a source of proteins and nutrients that your bones needs.
Fish such as sardines, tuna, mackerel, shrimp, and salmon contain calcium, healthy fats, Omega-3 fatty acids, and vitamin D which helps strengthen bones and joints.
Studies have found that the Omega-3 fatty acids in fish oil help increase bone formation and development, among other benefits on health like strengthening arteries, helping with weight loss, decreasing blood pressure levels in people with high blood pressure, and preventing harmful blood clots.
#3 – Exercise more
What else do your bones need? They need to work out.
Physical activity is crucial to bone growth. It keeps your bones active, makes them stronger, and reduces the risk of losing calcium from your bones and developing osteoporosis, in addition to other serious diseases like heart diseases and type 2 diabetes.
Types of exercise include:
● Endurance exercise: jogging, dancing, and cardio workout.
● Flexibility: Yoga, shoulder, upper arm, and calf stretch.
● Balance: Pilates, tai chi, standing on one foot, etc.
● Strength: Weight-lifting, push-ups, pull-ups, leg squats, etc.
If you exercise once in a while, start exercising more to strengthen your bone, keep it strong, and protect your health from diseases.
#4 – Curb caffeine intake
If you’re a coffee, tea or cola lover, you should learn to love them less because caffeine draions your bones from calcium and weakens them over time.
According to health experts, we lose around two to four milligrams for every cup of coffee. Caffeine reduces your bone mass and increases the risk of bone fracture.
You can compensate for the calcium you lose by drinking more milk and eating foods that are rich in this essential mineral.
#5 – Limit alcohol intake
Heavy drinking alcohol also increases the risk of osteoporosis since alcohol latches calcium away from bones. That is one of the reasons medical experts advise you to drink less.
Not only that but too much alcohol in your system interferes with your hormones and decreases estrogen which plays an essential role in the growth and development of your bones both in young and adult people.
Too much alcohol intake also destroys bone-making cells and leads to spine fractures.
Remember to eat more fish, fruits and vegetables, to exercise more, limit alcohol and caffeine intake, and your bones will be fine!