Keeping your bones strong and healthy is extremely important for your long-term health. Once we turn 30, it becomes difficult for our bodies to produce bone mass, making it easier for our bones to become brittle and even break.
However, by adopting healthy nutritional and lifestyle habits, our bodies will build and maintain our bones as we age. Here are some simple ways to keep your bones healthy.
Vitamin C Intake
Vitamin C is the best source of stimulation for bone-forming cells. Fruits and vegetables high in vitamin c can also increase bone density, which reduces the risk of osteoporosis. Increasing green and yellow vegetable intake for children and young adults is linked to bone mineralization which is a great way to keep your bones healthy in the long run.
Calcium To Build and Maintain Strong Bones
Your body cannot naturally produce calcium, but calcium is necessary for your muscles, nerves, and cells to function. Calcium is also a crucial element in bone tissue growth. It’s believed that calcium even plays a role in preventing some cancers and can even help to manage blood pressure.
It can take about ten years for your bones to be renewed, which is why it’s important to pay attention to your bones at any age. It is recommended for the average adult to consume about 1,200 mg of calcium and 800 – 1,000 mg of Vitamin D. If you have questions, consider discussing your vitamin consumption with your orthopedic or family doctor.
Strength Training and Weight-Bearing Exercises
Along with a healthy diet, you should train and build your bones through exercise. High-impact exercises are an excellent way to increase bone density in children and prevent bone loss in older adults. These exercises help your bone to adapt by building more bone and becoming denser. As we age, we gradually find ourselves wanting to do less, which can be detrimental to our health, especially our bones. Staying active at least 2 to 3 times per week will significantly affect your overall health.
Protein is Important for Healthy Bones.
About 50% of a bone’s volume and about 33% of its mass is made up of protein. Studies have shown that people who consume low protein diets have less bone density and higher rates of bone loss. Some great sources of protein include:
- Red meat: lean beef
- Poultry: Skinless chicken breast
- Fish like salmon, tuna, and trout
- Eggs: chicken, duck
- Dairy: cottage/ ricotta cheese, low-fat yogurt
- Shellfish: shrimp, oysters
- Beans: black, pinto, kidney
- Grains: Brown rice, whole wheat, oatmeal
- Nuts: Unsalted
- Seeds: Also unsalted
- Soy: tofu, edamame
These foods should be staples in your diet to help build and maintain your protein levels.
THE TAKEAWAY:
Bone health is very important to all ages and is often taken for granted or forgotten. Practicing healthy habits will benefit you in the long run, and you’ll be so happy when you see the progress it makes. If you have any questions or concerns about your health, talk to your primary health care provider or set up an appointment with one of our orthopaedic specialists here at Nebraska Orthopaedic Center – we can be reached at 402-436-2000.