10 Tips To Build Healthy Bones
Bones are the building structures of our body and play many important roles, such as protecting the organs, anchoring muscles, and storing calcium. Bones continue to change and adapt our entire lives. A new bone is made when the old is broken down and this process goes on from birth till the very end. At a younger age, the new bone recreates at a faster rate, thus increasing the bone’s mass. This rate decreases over age and bone mass loss increases, causing degenerative pains and disorders.
Bones are an extremely important part of human anatomy and deserve to be taken care of with great importance. Fortunately, many nutrition and lifestyle choices help you maintain strong and healthy bones despite your growing age. The following are 10 tips to lead a healthy, painless life by supporting the body’s structure – bones!
1. STRENGTH TRAINING AND WEIGHT BEARING
Engaging in specific types of exercise helps in building and maintaining strong bones on a daily basis. Weight bearing and high impact exercises also promote new bone formation and enhance bone strength from within.
2. VEGGIES GO A LONG WAY
A high and regular intake of green, leafy, and yellow vegetables is known to increase the bone’s mineralization in the body, thus leading to healthy bone mass balance. This leads to the reduced risk of degenerative issues such as osteoporosis.
3. ACCURATE PROTEIN INTAKE
About 50% of the bone is made-up of proteins; therefore, maintaining healthy levels of proteins in one’s diet is critical. Studies suggest that low protein intake decreases calcium absorption which may affect the bone formation and breakdown rate.
4. CALCIUM RICH FOODS ARE THE KEY
Bones require calcium to protect its structure and strength. It is the main mineral that makes the bone. Calcium is also lost and utilized by the body at higher rates and, therefore, its intake needs to be regular.
5. IMPORTANCE OF VITAMIN D AND VITAMIN K
Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D helps in calcium absorption and protects against conditions such as osteopenia, osteoporosis and other bone related diseases. Vitamin K supports bone health by modifying the protein osteocalcin that is involved in bone formation.
6. LOW CALORIE DIETS ARE A BIG NO
Low calorie diets over long periods of time result in slowing down the body’s metabolism while creating rebound hunger which causes muscle mass loss. It can be harmful to bone health and should be avoided as a practice.
7. COLLAGEN IS CRITICAL
Collagen is a main protein found in bones. It contains amino acids such as glycine, proline, and lysine. Together, they help in building bones, muscles, ligaments, and other tissues. Therefore, maintaining collagen levels in the body is important.
8. HEALTHY WEIGHT MAINTENANCE
Being underweight increases the chances of developing conditions such as osteopenia and osteoporosis, which are degenerative disorders. Being overweight leads to excess pressure on bones, causing bone depletion. Therefore, maintaining a healthy weight balance is important as it also has multiple health benefits.
9. MAGNESIUM AND ZINC RICH FOODS
Aside from calcium, there are other minerals that make up bone mass. Magnesium and zinc are some of them. Zinc is required by bones and the body in small trace amounts. Magnesium is a mineral that plays a key role in activating vitamin D for the absorption of calcium. Zinc reduces the breakdown of bones and helps in bone health maintenance.
10. OMEGA 3 FATTY ACIDS ARE IMPORTANT
Omega 3 fatty acids are known for their anti-inflammatory effects and are known to protect bones from the ageing process. They also promote new bone regeneration and help maintain bone strength.
Bone health should be considered seriously, but sometimes, it is difficult with all the stress life throws at you. Everyone needs a cheat sheet or an easier way to promote a healthy lifestyle. When it comes to bones, there is an ultimate herb that promotes bone health and prevents bone degeneration – Turmeric! The golden yellow spice possesses an anti-inflammatory, anti-bacterial, anti-carcinogenic effect among other health benefits. The active component curcumin is a rich source of antioxidants and is known to enhance immunity. It also helps in dealing with painful bone and joint conditions caused due to degeneration. Therefore, regular consumption of Turmeric Curcumin is one of the best ways of staying healthy at all times. NuvoMed Turmeric Curcumin herbal supplements make that possible in a much simpler manner.