Healthy living.
HOW TO MAKE YOUR BONES STRONGER NATURALLY.
Building healthy bones is extremely important since it is on the bones that our human body system is built. 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 enough bone mass is not created during this time, bone loss occurs later in life. This in turn increases your risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
I will show you 5 effective ways in which you can make your bones stronger naturally.
1. Eat more protein rich foods.
Dietary protein works synergistically with calcium to improve calcium retention and bone metabolism. If you're consuming more protein rich foods than the recommended dietary allowance, this is beneficial for calcium utilization and better bone health. To get sufficient protein you can consume dairy products, meat, beans, grains and vegetables.
2. Eat foods rich in vitamin C.
Vitamin C is essential for collagen formation and normal bone development. As it is an antioxidant, it helps reduce oxidative stress to protect you against inflammation which drives reabsorption thus contributing to reduced calcium in the bones. It stimulates the production of bone-building cells called osteoblasts and suppresses bone-destroying cells called osteoclasts.
3. Exercise daily.
Regular exercise is always recommended for keeping your body in good shape and reducing your risk of accidental falls. Particularly, weight bearing exercises and resistance exercises should be done on a regular basis to maintain and the improve bone health.
4. Drink less coffee.
The caffeine in coffee can interfere with the body's ability to absorb calcium which contributes to low bone strength. Studies have found that a daily intake of 4 or more cups of coffee may cause an increased risk of osteoporotic fractures especially in women with low calcium intake. So, do not drink more than two cups of coffee a day and avoid excess intake of other caffeine laden beverages.
5. Drink in moderation.
To enjoy good health and maintain strong bones avoid drinking more than one drink a day if you are a woman and no more than 2 a day if you are a man. Chronic and heavy alcohol intake contributes to low bone mass, reduced bone formation, increased risk of fractures and delayed fracture healing.
Do take not of these 5 ways in which you can make your bones stronger.
Feel free to share this vital information to everyone so they they can benefit.
Do you know of other ways we can strengthen our bones naturally? Please share with us in our comments section below.
Building healthy bones is extremely important since it is on the bones that our human body system is built. Minerals are incorporated into your
I will show you 5 effective ways in which you can make your bones stronger naturally.
1. Eat more protein rich foods.
Dietary protein works synergistically with calcium to improve calcium retention and bone metabolism. If you're consuming more protein rich foods than the recommended dietary allowance, this is beneficial for calcium utilization and better bone health. To get sufficient protein you can consume dairy products, meat, beans, grains and vegetables.
2. Eat foods rich in vitamin C.
Vitamin C is essential for collagen formation and normal bone development. As it is an antioxidant, it helps reduce oxidative stress to protect you against inflammation which drives reabsorption thus contributing to reduced calcium in the bones. It stimulates the production of bone-building cells called osteoblasts and suppresses bone-destroying cells called osteoclasts.
3. Exercise daily.
Regular exercise is always recommended for keeping your body in good shape and reducing your risk of accidental falls. Particularly, weight bearing exercises and resistance exercises should be done on a regular basis to maintain and the improve bone health.
4. Drink less coffee.
The caffeine in coffee can interfere with the body's ability to absorb calcium which contributes to low bone strength. Studies have found that a daily intake of 4 or more cups of coffee may cause an increased risk of osteoporotic fractures especially in women with low calcium intake. So, do not drink more than two cups of coffee a day and avoid excess intake of other caffeine laden beverages.
5. Drink in moderation.
To enjoy good health and maintain strong bones avoid drinking more than one drink a day if you are a woman and no more than 2 a day if you are a man. Chronic and heavy alcohol intake contributes to low bone mass, reduced bone formation, increased risk of fractures and delayed fracture healing.
Do take not of these 5 ways in which you can make your bones stronger.
Feel free to share this vital information to everyone so they they can benefit.
Do you know of other ways we can strengthen our bones naturally? Please share with us in our comments section below.
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