Your body starts building bone mass from the tender age of childhood. However, experts reveal that you hit peak bone mass once you reach your 30s. If your body hasn’t accumulated enough minerals to incorporate into your bones before then, you have a high chance of developing fragile bones that could easily break. Bone loss is also a likely occurrence in your late forties and onwards. Fortunately, there are steps you could take to keep your bones strong to serve you well for the rest of your life. Let’s look into some practical tips to build healthy bones.
Eat plenty of proteins
Did you know that 50% of your bones are made of protein? Therefore, it goes without saying that eating a protein-based diet benefits your bone health. Proteins also increase calcium intake in your bones and accelerate the rate your body forms new bones.
Start strength training exercises
Not only does strength training facilitate the formation of strong muscles, but it also encourages the body to form new bones. Lifting heavy weights among the elderly folk also prevents bone loss that leads to fragile bones. You could approach a personal trainer and discuss your fitness goals before formulating a suitable workout program.
Incorporate high-calcium foods into your diet
Calcium is the main mineral in your bones, making it essential to achieving strong and healthy bones. A diet rich in calcium also improves bone structure. Since the body eliminates old bone cells and replaces them with new ones, it would be wise to spread out calcium-rich foods like yogurt, cheese, beans, and lentils across each meal daily to enhance absorption.
Take collagen supplements
Apart from calcium, collagen is another major component of your bones. Low levels of collagen in your body result in reduced bone mineral density, which isn’t pleasant at all. Therefore, it would be wise to take quality collagen supplements to increase the existing levels of the hormone in your body. You could narrow down on gelatin powder, which contains lysine that improves your body’s ability to absorb calcium. Lysine also strengthens your bones, making them less likely to break after a fall or injury.
Avoid low-calorie intake
Perhaps you are reducing the calories you eat in a bid to shed off those stubborn pounds. However, a low-calorie diet leads to muscle loss, which leads to a loss in bone density and poor bone health. Reducing the calories you eat also slows your metabolism, preventing your body from absorbing the nutrients and minerals from food. It would help to stick to a healthy balanced diet that provides at least 1200 calories a day, which is neither too low nor too high.
Consume plenty of vegetables
Vegetables are an excellent source of Vitamin C which has antioxidant properties that protect your bones from damage. Well, Vitamin C also promotes the production of cells responsible for forming strong bones. Therefore, it would be wise to incorporate leafy greens and veggies like broccoli, parsley and cabbage into your diet.
Your bones help you perform mundane functions like walking or lifting objects that you can take for granted. Therefore, it would be wise to make valiant efforts to take care of them so they can continue taking care of you.