എല്ലു തേയ്മാനം ,സന്ധിവേദന വരാതിരിക്കാനും ഉണ്ടെങ്കിൽ പൂർണ്ണമായും മാറാനും ഇത് കഴിച്ചാൽ മതി/Dr Vishnu
Natural Ways to Build Healthy Bones
Building healthy bones is extremely important.
Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily (1Trusted Source).
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.
1. Eat Lots of Vegetables
Vegetables are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage (2Trusted Source).
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (3Trusted Source, 4Trusted Source, 5Trusted Source).
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them
2. Perform Strength Training and Weight-Bearing Exercises
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
3. Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22Trusted Source).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake
Eat High-Calcium Foods Throughout the Day
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg
Get Plenty of Vitamin D and Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases
Avoid Very Low-Calorie Diets
Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals
Consider Taking a Collagen Supplement
While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Maintain a Stable, Healthy Weight
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
Include Foods High in Magnesium and Zinc
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
Consume Foods High in Omega-3 Fats