Safeguarding and ensuring bone health is not as easy as it sounds. Bones don’t just offer body structure, but also anchor muscles, protect organs and store calcium. You must therefore understand how physical activity, food, and other lifestyle traits can possibly impact bone mass. While it’s extremely important to build healthy and strong bones during adolescence and childhood, sustaining bone health during adulthood is also equally critical.
The food you consume has a key role in ascertaining your bone anatomy. The following are a few edible sources:
- Fruits and Vegetables
Most consider dairy products ideal for the teeth and bones. While dairy is certainly a substantial source of calcium, it’s neither the only repository nor the best provider.
Several green vegetables absorb calcium at the rate of above 50 percent, which is higher than milk’s 32 percent absorption rate. Almost every green vegetable is calcium-rich. These vegetables are also rich in vitamin K. Some examples include turnip greens, kale, parsley, broccoli, Brussels sprouts, lettuce, green onions, watercress, peas, okra, and bok choy. Kale and collard greens are ideal choices if you need calcium and vitamin K in equal proportions.
Vegetables, in tandem with fruits, create a pro-calcium environment within the body. Go for multi-colored produce, comprising reds, greens, oranges, yellows and blues. Every type of vegetable and fruit has its own unique mix and concentration of nutrients essential for bone health.
- Calcium: Calcium helps build denser, stronger bones and ensure healthy bones with age. Yoghurt, cheddar cheese, milk, and tofu are excellent calcium sources.
- Vitamin D: Like calcium, vitamin D also has a critical role to play in bone buildup and protection. As per studies, individuals with lower vitamin D levels experience loss in bone mass or density. Cod liver oil, salmon, canned tuna, fortified cereal, natural sunshine are naturally enriched with this vitamin.
- Magnesium: This mineral is known to support several bodily functions – one among them being ensuring strong bones. A minimum of 320 mg (women) and 400 mg (men) per day is the recommended magnesium intake. These figures are easily obtainable from a plethora of nuts (almonds, preferably), soybeans, legumes, dark leafy vegetables (quinoa and spinach, especially) and whole grains.
- Vitamin K: Scientific research proves this vitamin’s importance with regard to bone health. Leafy greens such as spinach, kale, collard greens and Swiss chard provide the vitamin in plenty.
The ideal exercises for strong bone buildup and maintenance are muscle-strengthening and weight-bearing activities.
These exercises refer to activities performed in an upright position, such as running, walking and dancing. When your weight needs leg and feet support, your bones must work harder, eventually becoming stronger. High-intensity exercises (jumping or running) jolt the skeleton, which includes the spine and hips. Low-impact exercises, such as step machines and walking, could bring down bone loss rate and enhance your muscle strength and balance.
Muscle-strengthening activities need the muscles to carry out non-routine tasks, such as weight-lifting. This form of resistance activity works up the tendons that bring together the muscle and bone, thereby resulting in increased bone strength.
Almost every kind of physical exercise will help with keeping the bones fit and bring down the chances of falling. Co-ordination, stamina and good balance, and also acquired self-confidence are results of regular activity.
At Portea, we encourage everyone to follow a healthy lifestyle towards a healthy body. Eat healthy, live healthy, stay healthy and stay happy – that’s the mantra.
If in-case you need any home healthcare service, we are there to help you with the same at your home. Call Portea at 1800-121-2323.