
Your bones are constantly being destroyed and incrementally repaired. It’s never too late to work on building stronger bones, which is wonderful news. Before we start losing more weight than we acquire, the bone mass normally peaks between 20 and 30 years of age. Nearly 50% of women over the age of 50 will experience an osteoporosis-related fracture, which can be attributed to the insufficient nutrients found in most Western diets and sedentary lifestyles. Throughout our entire lives, there are a variety of activities we can do to support maintaining ideal bone health. Here is a simple recipe for success that everyone can use to ensure they provide their bodies with the proper foods and exercise needed to keep their bones strong into the old life.
- Additional Greens
Model your meals after cows and elephants when it comes to eating habits. Both mammals are herbivores in addition to being huge, boney creatures. Elephants and cows both gorge themselves on luxuriant vegetation, including grass, leaves, and plants. By including more greens in your diet, such spinach and kale, you can adopt their good eating practices. Calcium, a mineral that helps to maintain bone health, is frequently abundant in leafy green vegetables. Green veggies also contain potassium, which strengthens bones, and vitamin K. Calcium loss is slowed down by potassium, while bone mineral density is safeguarded by vitamin K. Green vegetables are notoriously unappealing to many people, but there are techniques to make them bearable or even delicious. Make your morning smoothie greener by adding spinach, or puree broccoli and combining it with cheese dip. Additionally, you can make kale chips or hide vegetables in brownies and other baked items.
- Keep an eye on your sugar intake
Although sugar is a delicious treat for the palate, your bones can do without this density-decreasing food. Osteoporosis risk is increased by consuming too much sugar. Regular consumers of fruit juice or soda are also more likely to suffer from fractures of the bone. The impact of sugar on bone health is caused by a number of factors. To begin with, those who routinely consume candy or soda may not be receiving the nutrients they require from nutrient-dense foods. Additionally, eating sugar makes you urinate more calcium, and as we already discussed, calcium is crucial for the health of your bones.
- Keep an eye on your salt intake
When it comes to maintaining healthy bones, sodium, which is frequently found in table salt, can be a problematic nutrient. Your skeletal system is at risk if you don’t get enough salt, yet too much salt is hazardous for your bones. A low-salt diet increases the likelihood that you may develop osteoporosis because salt keeps your body’s levels of magnesium and potassium adequate. According to studies, menopausal women who consume an adequate amount of sodium have a lower risk of hip fractures. However, excessive salt can make it more likely for you to break a bone, especially in adults with low calcium levels.
Bone health is crucial throughout one’s life. However, since symptoms frequently don’t surface until severe bone loss, people frequently take having strong bones for granted. It’s never too early to start, thanks to the abundance of dietary and lifestyle choices that can support the development and maintenance of strong bones.