Maintaining healthy bones is a very crucial problem that everyone has to worry about. Whether you are young or old, protecting your bones is always among your health priorities.
When you are younger, you have to strengthen your bones and as you grow older, you will have to protect your bone from being broken because your bones become fragile as you age. Many people are worried about this because you cannot avoid the fact that you will grow old sooner or later. But do not worry, today Illume will introduce to you some ways to improve your bone health.
Provide your body with enough protein
Since your bone is made of 50% protein, providing enough protein for your body is crucial to improve bones health. Lowered calcium absorption is directly related to low protein consumption which can lead to decreased bone formation speed. Researches have pointed out that old women who consume a high amount of protein have better bone density and a lower risk of forearm fractures. Furthermore, your bone mass during weight loss is preserved when your diet has a lot of protein in it.
Calcium is a miracle for your bones
Everyone knows that calcium is a very crucial mineral for your bone health but not all of us consume enough calcium to support our bone health. Calcium plays an important role to support bone strength and structure. There are many sources of calcium to provide for your body on a daily basis but it is recommended to get calcium from foods than supplements. Aside from being crucial for your bone health, calcium also helps decrease the risk of heart diseases as well.
Low-calories diets are bad for your bones
Your metabolism will be slowed if your body doesn’t receive enough calories which can lead to muscle mass loss and harm your own bone health. If you consume less than 1000 calories on a daily basis, your bone density will be lowered. No matter how much exercise you perform every day, your bone density will still be lowered due to the lack of calories. It is recommended that consuming 1200 calories per day will ensure your bone strength.
Vegetables is a must-have for bone health
The production of cells that form your bones requires vitamin C and vegetables are a great source of that crucial vitamin. Furthermore, Vitamin C also protects your bone cell from being damaged thanks to its antioxidant effects. A high consumption level of green and yellow vegetables is directly related to increased bone mineralizations during childhood. One study pointed out that women who consume more vegetables will have a higher bone-protective antioxidant and lower bone turnover than those who don’t.