What comes to your mind when you think of bones? If you immediately think of Halloween, you're not alone. However, it is important to remember that the bones in your body are not dead or "dry". Bone is made of living tissue that is constantly being destroyed and rebuilt. As we age, the rate of decline in bone health begins to outpace its growth rate, resulting in a decrease in density. Take action to increase bone mass and density to reduce the risk of osteoporosis, fractures, and fractures as you age.
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Method 1 of 2: Choosing Bone-Healthy Foods
Step 1. Consume adequate amounts of calcium
Calcium is the only mineral abundant in the body, and about 99% of calcium is found in bones and teeth. Getting adequate calcium intake can help grow healthy bones and maintain bone density. In the United States, many people, especially women, do not get enough calcium every day. The recommended amount of calcium each day depends on your gender and age.
- Adult men under 70 years and women under 50 years should get at least 1000 mg of calcium per day. Men over 70 and women over 50 should consume at least 1200 mg of calcium daily. Women who are pregnant or breastfeeding should consume at least 1300 mg of calcium daily.
- Americans get most of their calcium intake from dairy products such as milk, cheese, and yogurt, which are calcium-rich foods. If you consume soy, almond, or other milk substitutes, look for products with added calcium.
- Vegetables rich in calcium include turnips, bok choi, kale, and broccoli. Although good for the body, spinach is not a good source of calcium because the oxalic acid it contains reduces calcium in the body.
- Canned sardines and salmon are good sources of calcium (canned fish bones are meant to be eaten). Sardines and salmon are also good sources of omega 3 fatty acids, and these fatty acids are important for brain health. In addition, these types of foods contain vitamin D which helps the body absorb calcium.
- Choose whole-grain cereals that have added calcium and other nutrients and are low in sugar. Many people regularly eat this cereal with milk, making it a good and consistent source of calcium.
- You can also get calcium from supplements. The two main forms of calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate should be taken with food. Calcium citrate is more expensive but doesn't have to be taken with food so it's convenient for people with inflammatory bowel disease or those with absorption problems. If you are getting enough calcium from your diet, do not take calcium supplements unless advised by your doctor. If you take too much calcium, you may experience unpleasant side effects, including kidney stones.
Step 2. Make sure your body is getting enough vitamin D
Vitamin D helps improve the body's ability to absorb calcium. In addition, this vitamin is an important component for bone rebuilding. People under 70 years old should get 600IU of vitamin D. People over 70 years of age should get 800IU of vitamin D. If you are at risk for Vitamin D deficiency, your doctor can measure your blood pressure to determine your needs.
- Vitamin D is not found in most foods. Fatty fish such as swordfish, salmon, tuna and mackerel are the best natural sources of vitamin D (and these fish also have omega 3 fatty acids). Beef liver, cheese, some types of mushrooms, and egg yolks have a small amount of vitamin D.
- Milk usually has added vitamins A and D. Many drinks and cereals also have added vitamin D.
- You can check the content of many foods by looking at the USDA National Nutrient Database here.
- You can also get vitamin D by spending time in the sun. Ultraviolet light promotes vitamin D synthesis in your body, although people with higher levels of melanin (darker skin) produce less vitamin D with this method. Use a sunscreen with an SPF of at least 15 when spending time in the sun.
- However, many experts feel that exposing yourself to the sun for 5-10 minutes without sunscreen is safe and can help the body produce more Vitamin D.
- Vitamin D is also available in supplement form. Vitamins are available in two forms, D2 and D3. Both are equally effective in the usual dose, although the level of efficacy of vitamin D2 is not so high in higher doses. Vitamin D deficiency is a rare case.
Step 3. Eat foods that contain magnesium Magnesium is an essential mineral for all parts of the body, including bones
50-60% of the magnesium in the body is in the bones. Many people have a diet that is deficient in magnesium. Adult men should get 400-420 mg of magnesium per day, and adult women should get 310-320 mg of magnesium per day. There are many dietary sources that are rich in magnesium, including:
- Almonds, cashews, peanuts and peanut butter
- Green vegetables like spinach
- Whole grain and pea products, especially black beans and soybeans
- Avocado, potato with skin and banana
- In terms of absorption, magnesium competes with calcium. If you have low calcium levels, magnesium can make you calcium deficient. However, if your diet provides adequate amounts of calcium, you shouldn't have to worry about this.
Step 4. Eat foods rich in B vitamins
Vitamin B12 deficiency can reduce the number of osteoblasts, which are cells that function to form new bone. People who are deficient in vitamin B12 have a higher risk of fractures and more rapid bone loss. Adults should get at least 2.4 mcg of Vitamin B12. Good sources of Vitamin B12 include:
- Beef organs, such as liver and kidneys
- Beef and other red meats such as venison
- Shellfish, especially clams and oysters
- Fish, fortified cereals, and dairy products
- Wheat and vegetables contain small amounts of vitamin B12/. Nutritious yeast may contain Vitamin B12.
- Vegetarians and vegans may have a harder time getting enough Vitamin B12. B12 can also be taken as a capsule or liquid supplement.
Step 5. Get adequate intake of vitamin C
Bones are made mostly of collagen, the protein that provides calcium to bones and fortifies them. Vitamin C stimulates procollagen and increases collagen synthesis. By getting adequate intake of vitamin C from your diet, you can increase bone mineral density, especially if you are a woman who has gone through menopause. Adult men should get at least 90 mg of vitamin C per day, and adult women should get at least 75 mg per day. Some good sources of vitamin C include:
- Sour fruits and their juices, red and green peppers, tomatoes, kiwis, strawberries, melons and brussel sprouts.
- Cabbage, cauliflower, potatoes, spinach and peas
- Cereals and other products with added vitamins
- Most people have a diet that provides adequate intake of vitamin C. However, if you need more vitamin C, you can get it in supplement form, such as Ester-C®.
- Smokers should consume 35 mg of vitamin C more than the recommended daily dose because smoking reduces the level of vitamin C in the body.
Step 6. Take enough Vitamin K
Vitamin K increases bone density and may reduce your risk of fractures. Adult men should get at least 120mcg of vitamin K per day, and adult women should get 90mcg of this vitamin daily. Most people get enough vitamin K from their diet. Gut bacteria also produce vitamin K. Vitamin K is found in many foods, but some good sources include:
- Green vegetables such as spinach, kale, broccoli, and so on
- Vegetable oil, especially soybean oil, and nuts
- Fruits like berries, grapes and so on
- Fermented foods, especially fermented soybeans (Natto) and cheese
Step 7. Monitor the consumption of Vitamin E
Vitamin E is an antioxidant that has anti-inflammatory properties. This vitamin is important for a healthy and balanced diet. Adults should get this vitamin intake as much as 15mg/22.4IU per day. However, you should be careful with vitamin E supplements as they usually contain more than 100IU per dose, which is much more than the recommended dose. Some studies suggest that taking vitamin E supplements can reduce bone mass and reduce new bone formation.
Getting enough vitamin E from your diet will likely not tighten your bones and can provide many health benefits. Some good sources of vitamin E include whole grains, nuts, vegetable oils, spinach, broccoli, kiwi, mango, tomatoes, and spinach
Step 8. Monitor caffeine and alcohol consumption
The relationship between caffeine and bone density is not clear. However, it seems that some caffeinated beverages, such as coffee and soda, may be associated with reduced bone quality. Some caffeinated drinks, such as tea, do not affect bone density. Drinking alcohol in excess is not good for the body, including the bones. Soda can be more harmful to bones, because of the phosphorus contained in it.
The National Institute on Alcohol Abuse and Alcoholism in the United States states drinking alcohol in moderation is the best way to avoid alcohol hurting your body. You can drink no more than three drinks a day, and no more than seven drinks per week for women. For men, no more than four drinks per day, and no more than 14 drinks per week
Method 2 of 2: Choosing a Smart Lifestyle
Step 1. Do weight training for 30 minutes every day
When a muscle is trained, it pulls the bone that is attached to it. This pulling action builds bone tissue so even weight training gives you stronger, denser bones.
- Building bone mass before you turn 30 provides an advantage at a time when bones are starting to break down. Weight training performed throughout life helps maintain bone density.
- Unlike aerobic exercise, weight training doesn't have to be done all at once to have a beneficial effect. Doing 10 minutes of weight training three times a day is as beneficial as doing it straight for 30 minutes.
- The American Academy of Orthopedic Surgeons recommends doing activities such as walking, hill climbing, aerobics, tennis, dancing, and weight training to build and maintain bone mass.
Step 2. Jump around
Jumping as high as possible isn't just for kids! This action is also good for increasing bone density. A recent study of postmenopausal women showed that jumping ten times per day, twice a day, can help increase bone mineral density and reduce bone thinning.
- Stand on a solid floor without shoes. Jump as high as you can. Pause (30 seconds) between jumps.
- You can also try jumping jacks or trampolines.
- Do it consistently. You have to jump every day, over a significant period of time, to see the benefits.
- This jumping exercise is not recommended for people who already have osteoporosis because it can cause them to fall or fracture their bones. This exercise is not recommended for people with hip or leg problems or other medical conditions. Try talking to your doctor if you're not sure if you should do this exercise or not.
Step 3. Strengthen your muscles
Muscles help keep bones in place and strengthening muscles can help you build bone and maintain its density.
- Weight training such as elastic band exercises, as well as exercises that use one's own body weight such as push ups are good for strengthening bones.
- Yoga and Pilates can also improve strength and flexibility. However, people who already have osteoporosis should avoid doing some of the poses as they can increase the risk of fractures or fractures.
- If you are concerned about harmful factors, try to consult a doctor or physical therapist to find out which exercises are most suitable for you.
Step 4. Quit smoking
Chances are you already know that smoking is very unhealthy. But did you know that smoking is associated with a greater chance of osteoporosis? Smoking can interfere with the body's ability to use minerals and nutrients. In fact, smoking is directly associated with lower bone density.
- If you smoke, quitting as soon as possible reduces your risk of various types of smoking. The longer you smoke, the greater your risk of developing low bone density and fractures.
- The experience of secondhand smoke as a child and in early adulthood can increase your risk of experiencing reduced bone mass later in life.
- Smoking also reduces estrogen production in women, which can make bones weaker.
Step 5. See a doctor if diet and exercise are not enough
Even if a reduction in bone density has occurred, your doctor can prescribe medications to slow down this process. Your doctor may want to research your vitamin and mineral intake and blood pressure to determine your needs.
- Estrogen and progesterone help maintain bone density in both men and women. The aging process reduces the amount of this hormone your body produces. Hormone supplements including estrogen products can reduce your risk of developing osteoporosis.
- Medications that can help treat or prevent osteoporosis include ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), and zoledronic acid (Reclast).
Tips
- People who are generally at high risk for osteoporosis include women, the elderly, white and Asian races, and people of small stature. Some medications, such as steroids, can also increase the risk of developing osteoporosis.
- Anorexia nervosa can also increase the risk of osteoporosis.
- If you are at risk for osteoporosis or are older than 50, you should have a bone density test at a hospital or clinic.
