Being a medical professional, I know the importance of bone health. People indirectly damage bones at some level. Bones protect our major organs like brain, heart and other organs from injury.
People may have weak bones and don’t even know about it. That’s because bone loss often happens over long periods of time without any indication.
Daily Requirement of Calcium (Ca),
- Teenager – 1300 mg/day
- Women below 50 year – 1000 mg/day
- Men below 70 year – 1000 mg/day
- Women over 50 year – 1200 mg/day
- Men over 70 year – 1200 mg/day
Bone health is related to vitamin D and Calcium level of our body. If this daily intake is not mate then it could really damage our bones seriously over long period of time and cause following issues,
- Osteoporosis (Brittle bone)
- Rickets (Softening and Distortion of Bone in Children)
- Osteomalacia (Softening of Bone in Adult)
- Marble bone disease (Osteopetrosis)
- Paget disease of bone
- Fibrous Dysplasia
- Osteopenia (Low Bone Mass)
By adding calcium rich food in our daily diet, maintaining vitamin D level and other lifestyle changes, we can improve our overall bone health.
Bone health is important at all stages of life. However, having strong bones is something people tend to take it granted but symptoms does not appear until bone loss advances.
Fortunately, there are many nutrition and lifestyle habits that can help building and maintaining strong bones – and its never too late to start.
How to Improve Bone Health?
Eat lots of Vegetables
Vegetables are high in vitamin and minerals. One study shows that Vitamin C may protect bone form damages. Including more vegetables in daily diet has helped creating healthy bones during childhood which also protects bone mass in young adults and older women.
Eating yellow and green vegetables can be beneficial for everyone in terms of bone health.
Person can get Osteoporosis by not exercising or not being active for longer period of time. Including exercise in your daily routine helps building stronger muscles and bones. One of the best type of activity is weight lifting or high intensity exercise which promotes the formation of stronger bones.
Being too thin makes you more likely to get Osteoporosis. It is very important to maintain healthy body weight.
Consume Enough Protein
Getting enough protein in your diet is very important for bone health. Around 50% of your bones made up of protein called COLLAGEN which provides soft framework to bones and other half is made up of CALCIUM Phosphate which strengthen and harden the framework. (Buy Here)
Research has shown that low protein intake can lead to low calcium absorption. But high protein intake can leach calcium from bones through urine which creates negative calcium balance. Nevertheless studies have found that this does not occur who consume up to 100 grams of protein a day.
Eat High Calcium Food
Calcium is most important mineral for bone health. Old bone cells are constantly breaking down and replaced by new bone cells, so it is important to consume enough Calcium in your daily diet to protect bone structure and strength. Always follow a habit of geting calcium from food rather than supplement.
Food such as,
- Chia Seeds(Buy Here)
- Cheese(Buy Here)
- Yogurt(Buy Here)
- White Bean(Buy Here)
- Almonds(Buy Here)
- Whey Protein(Buy Here)
- Amaranth(Buy Here)
- Edamame(Buy Here)
- Tofu(Buy Here)
- Figs(Buy Here)
Consume Plenty of Vitamin D and Vitamin K
Vitamin D and Vitamin K are extremely important for bone health. You can get Vitamin D from sun exposure and a food source such as cheese. However many people needs supplement with up to 2000IU of vitamin D daily to maintain optimum level. (Buy Here)
Vitamin K supports bone health by modifying Osteocalcin, a protein involve in bone formation.
Avoid Low Calorie Diet
Dropping calories too low is never a good idea. By slowing down your metabolism, creates rebound hunger and causes massive muscle loss and it is also harmful to bone health.
Maintain Healthy Weight
Maintaining healthy weight by nutritious diet can support bone health. For example, being underweight increases the risk of Osteopenia and Osteoporosis. On the other hand being obese increases the risk of fracture due the stress of the excessive weight.
Include Food Which are High in Magnesium
Calcium is not the only important mineral for the bone but Magnesium is also important. Magnesium play key role in converting vitamin D into active form that promotes Calcium promotion. Magnesium is found in small amount in every food such as, dark chocolate, avocado, nuts, etc..
Consume Food High in Omega 3 fa
- People who follows vegan diet
- People who being treated with Corticosteroid
- Have Osteoporosis
- Have high protein and high sodium diet, which may cause your body to excrete more calcium from your body
- Health condition such as Crohn’s disease or inflammatory bowl disease.
Read my other Health and Wellness Article
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