10 natural ways to build healthy bones

10 natural ways to build healthy bonesAbhijeet Christopher Loreng, Times Now Digital

Eat lots of vegetables

Vegetables also seem to increase bone mineral density, also known as bone density. Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Credit: iStock

Avoid Very Low Calorie Diet

Dropping calories too low in addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Credit: iStock

Consider Taking a Collagen Supplement

Collagen is the main protein found in bones and it contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain. Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well. Credit: iStock

Consume enough protein

Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown. However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood. Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake. Credit: iStock

Consume food high on Zinc and Magnesium

Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption.An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily. Magnesium is found in small quantities in most foods, therefore, supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. It also enables formation of bone-building cells and prevents the excessive breakdown of bone. Credit: iStock

Consume Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the aging process.In addition to including omega-3 fats in your diet, it’s also important to make sure your balance of omega-6 to omega-3 fats isn’t too high. Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower. Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts. Credit: iStock

Consume plenty of Vitamin D and Vitamin K

Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Studies have shown children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough. Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide. You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7. A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4. Credit: iStock

Eat High-Calcium Foods

Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones. Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength. The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg. However, the amount of calcium your body actually absorbs can vary greatly. Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount. Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal. It’s also best to get calcium from foods rather than supplements. Credit: iStock

Maintain stable, healthy body weight

In addition to eating a nutritious diet, one should maintain a healthy weight can help support bone health. For example, being underweight increases the risk of osteopenia and osteoporosis. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group. On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight. Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Credit: iStock

Perform Strength Training and Weight-Bearing Exercises

Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth. In addition, it can be extremely beneficial for preventing bone loss in older adults. Credit: iStock