How can women improve bone health?
It is very important to maintain proper bone health; since the bones provide shape and support to the body. The skeletal system protects our organs from injuries and helps the body move. They store minerals and release minerals for other body functions. It serves as a medium (marrow) for the production and storage of blood cells. Let us know everything about bone health foods and exercises for healthy and strong bones.
Tips for healthy bones
1. Eat more vegetable
Vegetables are a great source of healthy bones. Eating more vegetables helps us build strong bones in children. These bone health foods also help improve bone mass for adults and old-age women.
Some of the bone health foods are:
- Green and yellow vegetables
- China cabbage
- Leafy vegetables
Consumption of vegetables increases bone mineral density, also known as bone density.
2. Do weight-bearing exercises
The exercises or workouts that force the body to work against gravity are called weight-bearing exercises. Bone is a dynamic tissue that receives calcium from the blood and gives calcium for body functioning.
Most people undergo back pains, fractures, etc due to loss of calcium in bones. Moreover, the loss of calcium in bones makes them porous. Bone gains strength when it bears weight against gravity. These weight-bearing exercises not only improve posture but also helps in strengthening bones and muscles.
There are four types of weight-bearing exercises: high-impact, low-impact, resistance, and aerobics exercises.
High-impact weight-bearing exercises
- Jogging or running
- Stair climbing
- Jumping ropes
Low-impact weight-bearing exercises
These exercises are for knee pains or back pains. Low-impact exercises make your body flexible and fit.
- Low impact aerobics
- Using elliptical machines
- Stair step machine
- Brisk walking
Resistance exercises are for working or lifting weights against gravity to strengthen bones and muscles.
Instead of going for heavier weights prefer doing repetition sets of low weights for building strong bones and muscles.
Doing aerobics regularly helps in weight loss and heart health. Pilates and yoga also help improve bone flexibility, stability, and strength. It is always good to consult a physical therapist before you start any weight-bearing exercises to reduce risk.
3. Add enough protein to your diet
Dietary protein is a key ingredient for maintaining bone health across the life span and helps prevent osteoporosis, along with calcium and vitamin D. About one-third of bone mass and 50 percent of its volume is made up of protein.
Consuming adequate amounts of dietary protein is beneficial for bone mass development. Most older people face weaker bones or lose muscle mass and bone fractures due to a lack of protein. This lack of protein reduces bone strength and slowdowns metabolism. When cells do not receive enough oxygen, the body gets tired, which may lead to anemia. Protein’s recommended dietary allowance (RDA) is 0.8g/kg body weight per day. Let us know a few protein foods.
Some of the dietary protein-rich bone health foods include:
- Dietary products like milk, yogurt or greek yogurt, cheese, or cottage cheese.
- Poultry like chicken and turkey.
- Seafood like fish, prawns, crab, lobster, mussels, oysters, clams, and scallops.
- Nuts and seeds like almonds, walnuts, cashew nuts, pinenuts, hazelnuts, pumpkin seeds, sesame seeds, and sunflower seeds.
- Legumes and beans like all beans, lentils, chickpeas, peas, and tofu.
4. Eat high-calcium foods
Calcium is a mineral that is necessary to build strong bones and teeth. Also useful for muscle control, blood circulation, and cardiovascular function. The bone is a storage unit of calcium and 99 percent of calcium is in the form of bones and teeth. Let us know the high calcium foods in detail.
Some of the high-calcium bone health foods include:
- Dairy products – milk, cheese, and yogurt.
- Leafy vegetables – spinach, kale, and broccoli.
- Calcium-fortified cereal, bread, and orange juices.
- Collard greens.
- Soy byproducts like soy milk, soybean, and soy drinks.
- Beans and lentils.
- Calcium is abundant – in sesame, celery, and chia seeds.
- Almonds and figs.
5. Increase intake of vitamin D and vitamin K
Vitamin D and K are mutually dependent and essential for bone health. Vitamin D maintains blood calcium levels in the blood. Whereas vitamin K helps control where the body’s calcium ends up. Furthermore,
- Vitamin D absorbs calcium from the food we eat and takes calcium from the bone to maintain blood levels if don’t have enough calcium.
- Vitamin K activates osteocalcin, a protein that promotes calcium accumulation in bones and teeth.
- Vitamin K activates the matrix GLA protein, preventing calcium buildup in soft tissues such as the kidneys and blood vessels.
Vitamin D and Vitamin K bone health foods:
- Dairy products like butter, cheese, and margarine.
- Cauliflower, brussels sprouts, and chickpeas.
- Egg yolk.
- Mackerel, oysters, salmon, and herring fish.
- Vegetable oils (olive and canola) and cod liver oil.
An unhealthy lifestyle causes vitamin D and calcium deficiency. Moreover, make bones weak that may break. Furthermore, this may necessitate surgery or may result in long-term health problems. This guide will assist you in overcoming such issues, building strong bones for children, or rebuilding strong bones for adults. It is always good to consult a doctor before you try anything.
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