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HomeBone Health Support5 Easy Steps to Maintain Your Bone Strength

5 Easy Steps to Maintain Your Bone Strength

Bone density loss is inevitable as you get older. Women must do what they can to keep bone loss to a minimum. The good news is that there are 5 simple steps you can take to strengthen your bones and keep them healthy. Bone density fluctuates over time. Throughout childhood, adolescence, and early adulthood. The bones absorb nutrients and minerals and grow in strength.
By their late twenties, a person will reach their peak bone mass, which means they will no longer gain bone density. A person’s bones may lose density as he or she ages. After menopause, a woman is more susceptible to osteoporosis, a disease that weakens the bones to the point where they can easily break. As we age, our bones lose density. As a result, maintaining bone density and slowing the rate of bone loss is critical. Healthy nutritional habits combined with exercise should be encouraged to maintain bone health.[1]

Bone Density Test
Now is the time if you are over 65 and haven’t had a bone density test yet. This test can estimate the density of your bones and your chance of breaking a bone—before it happens. You can also find out whether you have osteoporosis. Your test results will help your doctor make specific recommendations to protect your bones.

Here are five tips to help you strengthen your bones.

Eat Plenty of Calcium throughout the Day
Calcium plays a crucial role in forming a bone mass and even helps protect bone cells from damage. Adult women aged 50 and younger need 1000 milligrams of calcium daily, while women aged 50 and older need at least 1200 milligrams.
Note:After 2+ Years, calcium supplements can reduce bone loss by app 2%. 
Calcium is required for bone development and metabolism, and the amount necessary varies throughout life.

Eat-Plenty-of-Calcium-throughout-the-Day

To ensure proper bone development and strength, calcium and other bone nutrients are essential for children and adolescents. The body does not produce calcium, which must be obtained from our food. Calcium is found in milk, yogurt, cheese, kefir, fortified plant-based beverages such as fortified soy beverages, beans, tofu, nuts, fish, and leafy green vegetables such as collards and spinach. Dietary supplementation with calcium and vitamin D is recommended for postmenopausal women to decrease the fracture risk.[2]

Get-Enough-Vitamin-D

Get Enough Vitamin D
Our bodies cannot absorb calcium, which is necessary for bone health. Ensure you get enough vitamin D to keep your bones strong: Vitamin D is essential for strong bones and muscles. Rickets is a condition that causes bone weakness, bowed legs, and other skeletal deformities such as stooped posture in children who do not get enough Vitamin D. Vitamin D promotes calcium absorption from food. Milk, fatty fish like salmon and sardines, margarine, egg yolks, and fortified yogurts are all high in vitamin D. 

Vitamin D at a dose of at least 800 IU per day should be provided to all postmenopausal women and everybody starting at age 60 for optimal bone and muscle health. In combination with a vitamin D supplement, dairy products may be an optimal source of calcium at higher age as milk provides both calcium and protein.[3]

Multi-Component Exercise To Your Rescue
You might wonder how running on a track, on a treadmill, or even doing an extra set of Surya-Namaskar can help strengthen your bones. That’s right, getting the right amount of exercise not only boosts our metabolism and helps us maintain a healthy lifestyle, but it also helps to strengthen our muscles, which support our bones and improve our health. Resistance training, such as lifting weights or doing push-ups, can help you build muscle and keep your bones strong.

Multi-Component-Exercise-To-Your-Rescue

Yoga and other stretching exercises improve balance and coordination, which reduces your chances of falling and breaking bones. Multi-Component exercises combine different methods (Aerobics, strengthening, progressive resistance, balancing, and dancing) to increase or preserve bone mass. [4]

Maintain-A-Healthy-Weight

Maintain A Healthy Weight
In addition to eating a nutritious diet, maintaining a stable, healthy weight can help support bone health. Low body weight is the primary cause of decreased bone density and bone loss in this age group. Underweight people are more likely to develop osteopenia and osteoporosis.
According to some studies, obesity may impair bone quality and increase the risk of fractures due to excess weight stress. Overall, losing and regaining weight and losing a large amount of weight in a short period is especially harmful to bone health. 

According to one recent study, repeated cycles of losing and gaining weight may cause a person’s lifetime bone loss.

For More Information visit our Website maintaining a stable and healthy weight is critical. Download our Android App for more information on weight loss; our Nutritionist will walk you through the process.

Eat The Right Nutrients To Maintain Bone Health
Potassium, vitamin K, and magnesium aid calcium absorption and utilization. Dietary insufficiencies of magnesium, silicon, Vitamin K, and boron are also widely prevalent, and each of these essential nutrients is a significant contributor to bone health. To get these essential nutrients, eat various healthy foods such as vegetables and fruit, legumes (beans, peas, and lentils), nuts, seeds, whole grains, and fish.

Eat-The-Right-Nutrients-To-Maintain-Bone-Health

Protein promotes muscle growth, which helps to keep bones strong. Protein-rich foods include meat, poultry, fish, shellfish, legumes (beans, peas, and lentils), eggs, tofu, nuts, and seeds. Magnesium is required to convert vitamin D into an active form that promotes calcium absorption. According to an observational study of over 73,000 women, those who consumed 400 mg of magnesium daily had 2-3% higher bone density than those who consumed half this amount daily.
Magnesium is increasingly recognized as an essential contributor to bone health. Dietary sources of magnesium include almonds, cashews, and peanuts. Other sources include raisin bran cereal, potato skins, brown rice, kidney beans, black-eyed peas, and lentils. [6] In addition, zinc is a trace mineral that is only needed in trace amounts. It helps to increase the mineral content of your bones.
Zinc promotes the formation of bone-building cells while inhibiting excessive bone breakdown. Beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds are all high in zinc. Silicon is another significant contributor to bone health.[7] Silicon is an essential nutrient, and silicon deficiency is associated with poor skeletal development [8]. Dietary sources of silicon include whole grains and cereals, carrots, and green beans.

How can Nutritionists help?
A nutritionist can assess your specific food choices to see if you’re getting enough critical nutrients like calcium and vitamin D. They can also advise you on whether or not to take supplements. So, get in touch with our Certified Nutritionist right away!

Reference

  1. O. of the S. G. (US), Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD), 2004.
  2. L. Gehrig, J. Lane, and M. I. O’Connor, “Osteoporosis: management and treatment strategies for orthopedic surgeons.,” J. Bone Joint Surg. Am., vol. 90, no. 6, pp. 1362–1374, Jun. 2008.
Dr. Manju Rani
Dr. Manju Rani
I'm a culinary nutritionist at MintBagg and expertise in the field of food and nutrition for the past five years. Holding a valuable experience of PGIMER Chandigarh she has been working on weight loss management for the past 2 years underlying various chronic conditions and holds a great interest in writing a research paper. Manju, also with great taste and love for cooking helps her clients with her.
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