How To Keep Your Bones Strong As You Age
The following are proven ways to keep your bones strong as you age.More
Written By Emma Sturgis / Reviewed By Ray Spotts
As people age, bone mass reduces, increasing the risk of developing fragile bones that break easily. Statistics indicate that more than 200 million people have, the leading form of bone disorders.
Maintaining healthy bones is essential in maintaining the overall health of an individual, especially as they age. Individuals can keep bones strong through natural ways or through treatment measures such as . The following are proven ways to keep your bones strong as you age.
Consume Lots of Vegetables to keep your bones strong
Vegetables are paramount for bone health and the overall health of a person. They are rich in vitamin C, which accelerates the production of bone-forming cells. Moreover, vitamin C contains antioxidant effects, which protects bone cells from damage.
Osteoporosis and osteopenia are bone conditions that are caused by low bone density. Vegetables play a fundamental role in bone strength by increasing bone density, including the number of minerals and calcium.
Breakdown of bones is typical with older adults due to increased bone turnover. Research studies indicate that bone turnover significantly reduces in older adults who frequently consume green vegetables.
Engaging in Specific Types of Exercises to keep your bones strong
Special activities such as high-impact exercises or weight-bearing help build and maintain strong bones. Such activities help accelerate new bone formation in younger adults and prevent bone loss in older adults.
Studies show that involvement in specific exercises increases bone mineral density, bone size, and bone strength. Also, stretching activities such as yoga help improve balance and movement, which lowers the risk of falling and breaking bones.
Consume Calcium-Rich Foods to keep your bones strong
Calcium is an essential mineral for bone health since it's the main mineral found in the bone cavity. Bones frequently break while new ones form. Thus, having adequate amounts of calcium in the body is paramount to enhance bone formation and structure.
Experts advise that individuals should consume a moderate amount of calcium. Excess consumption may hinder its absorption, hence, hindering bone maintenance.
Get Enough Vitamin D and K to keep your bones strong
Vitamin D contributes significantly to bone health, including helping to absorb calcium necessary for bone formation. Vitamin K contributes to bone health by stimulating osteocalcin, a protein essential to bone formation and prevention of calcium loss from the bones.
Vitamin D is obtained from the sun's exposure and some foods such as liver, fatty fish, and cheese. Vitamin K is obtained from fermented foods like cheese, soybeans, eggs, and meat.
The importance of maintaining healthy and strong bones cannot be overlooked. With the mentioned ways, individuals are likely to maintain strong bones and reduce instances of bone structures and conditions such as osteoporosis.
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Emma Sturgis is a freelance writer based out of Boston, Mass. She writes most often on health and education. When not writing, she enjoys reading and watching film noir. Say hi on Twitter @EmmaSturgis2
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed , a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at .
Photo by Nutriciously on Unsplash