Half the female population and a quarter of the male population will experience fractures due to weak bone structure. You need to provide your body with proper nutrition to grow strong bones.
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Method 1 of 2: Regulating Eating For Bone Health
Step 1. Consume enough calcium
About 99% of the calcium in your body is contained in your bones and teeth. You need to consume enough calcium to keep your bones strong and healthy. Unfortunately, many people, especially women, do not include calcium in their diet. The recommended daily intake of calcium will depend on your age and gender, but the maximum is 2,000-2,500 mg per day. You can't take more than this except on doctor's instructions.
- Children under 1 year of age should consume 200-260 mg of calcium per day. Children under 3 years of age should consume about 300 mg of calcium per day. Children aged 4-8 years should consume about 1,000 mg of calcium per day. Older children and teens should consume about 1,300 mg of calcium per day. In childhood and adolescence, there is a lot of bone growth activity in the body, so the amount of calcium needed is indeed extra.
- Adults under 50 should get 1,000 mg of calcium per day, and women over 50 should increase their calcium intake to 1,200 mg per day. All adults over 70 years of age should consume 1,200 mg of calcium per day.
- Bone degradation activity progresses faster than bone growth after the 20s, although it usually begins in the 30s. To keep your bones strong, consume adequate calcium and other nutrients.
- Calcium is available as a dietary supplement, but you should not take calcium supplements unless ordered by your doctor. Excess calcium can cause constipation and kidney stone disease and other side effects. Two types of calcium supplements available are calcium carbonate and calcium citrate. Calcium carbonate is the least expensive, but must be taken with food. Calcium citrate can help people who have inflammatory bowel disease or impaired absorption of food because it can be taken without food.
- Calcium supplements should be taken in small doses (about 500 mg once taken), several times a day.
Step 2. Include calcium in your diet
The best way to get calcium is from food. Foods that are commonly consumed by people as a source of calcium are dairy products such as fresh milk, cheese, and yogurt. All three contain very much calcium.
- Choose soy milk that contains calcium, almond milk, and other cow's milk substitutes. Tofu is also often fortified with calcium. There are also several types of juices and other drinks fortified with calcium.
- Vegetables that contain lots of calcium are radishes, mustard greens, bok choy, black-eyed peas, kale, and broccoli. Spinach is healthy, but not very effective as a source of calcium because the content of oxalic acid reduces the availability of calcium for the body.
- Sardines and canned salmon are good sources of calcium because you can eat the bones. Sardines and salmon also contain lots of omega-3 fatty acids that increase brain intelligence and can cause feelings of joy. Both foods also contain vitamin D which helps the absorption of calcium by the body.
- For children, choose whole grain cereals fortified with calcium and other nutrients. Whole grain cereals can be a consistent source of calcium because they can always be served at breakfast with milk. However, cereals that contain too much sugar can lead to obesity. Choose cereals that are low in sugar.
Step 3. Take plenty of vitamin D
Vitamin D helps the body absorb calcium. Vitamin D also plays an important role in bone regrowth. Without enough vitamin D, your bones will be eroded and weak. The amount of vitamin D a person needs depends on age.
- Children under 1 year of age should get at least 400 IU of vitamin D. Usually, breast milk is deficient in vitamin D and can cause mineralization or bone calcification due to vitamin D deficiency in infants who do not receive vitamin D supplements. The American Academy of Pediatrics recommends that you give oral vitamin D supplement of 400 IU per day, in addition to breast milk.
- Children 1 year and older and adults need about 600 IU of vitamin D daily. Elderly people over 70 years need 800 IU per day.
- Most foods contain little, or no, vitamin D. Fatty fish such as swordfish, salmon, tuna, and mackerel are the best natural sources of vitamin D (and they are also good sources of omega-3 fatty acids).). Milk and breakfast cereals are usually fortified with vitamins A and D.
- Your body synthesizes vitamin D when exposed to ultraviolet waves from sunlight. People with higher levels of melanin have darker skin, and thus, synthesize less vitamin D from the sun. To synthesize vitamin D, you need to bask for about 5-30 minutes in the sun without a protective cream at least twice a week. If your skin burns easily, reduce your sunbathing time. Continuous sun exposure increases the risk of skin cancer, so do it wisely.
- Vitamin D is also available as a dietary supplement. This may be necessary for vegans and vegetarians who don't eat meat as well as people who live in places that don't get much sun, and people with dark skin. Vitamin D supplements are available in two forms, vitamins D2 and D3. Both are equally effective in low doses, but vitamin D2 appears to be less effective in high doses. Cases of vitamin D poisoning are rare.
Step 4. Eat protein, but not too much
Most of your bones are made of collagen, a type of protein that builds bone structure. This structure is then strengthened by calcium. Consumption of protein that is too low may affect your body's ability to form new bone. However, too much protein is also not good for bones. High protein diets such as the "Atkins diet" may be associated with an increased risk of weak bones. Protein needs of the body vary, according to gender and age.
- Children under 3 years of age should get at least 13 grams of protein per day. Children ages 4-8 should get at least 19 grams per day. Children between 9 and 13 years should get at least 34 grams per day.
- Teens need more protein than children, and boys generally need more than girls. Young women aged 14-18 years need at least 46 grams of protein per day, while young boys aged 14-18 need at least 52 grams per day.
- Adult women should get at least 46 grams of protein per day. Elderly women need at least 50 grams per day to fight bone degradation. Adult men need at least 56 grams of protein per day.
- High protein consumption can affect your body's ability to absorb calcium. Eat plenty of fruits and vegetables, especially those rich in potassium, to counter these negative effects.
- Animal protein, which is rich in saturated fat, such as red meat and dairy products, can cause health problems if consumed too often. To have a healthy diet, you need to include protein from a variety of sources, including white meats, eggs, vegetables, and whole grains.
Step 5. Include magnesium in your diet
Almost every part of our body needs magnesium to work properly, but most people don't get enough magnesium. About 50-60% of the magnesium in your body is in your bones. The amount of magnesium your body needs depends on your gender and age.
- Infants younger than 1 year need 30-75 mg of magnesium per day. Children aged 1-3 years need 80 mg of magnesium per day. Children aged 4-8 years need 130 mg of magnesium per day. Children aged 9-13 years need 240 mg of magnesium per day.
- Teenage boys need 410 mg per day, and teenage girls need 360 mg per day. Pregnant teens need at least 400 mg per day.
- Adult men need 400-420 mg of magnesium per day, and adult women need at least 310-320 mg of magnesium per day.
- There are many sources of magnesium in the diet, including nuts, leafy green vegetables, whole grains, and legumes. Most foods that provide fiber also provide magnesium.
- Avocados, potatoes with skins, and bananas are also good sources of magnesium.
- When absorbed by the body, magnesium competes with calcium. If your calcium level is low, magnesium can cause a calcium deficiency. To get healthy and strong bones, you need to get enough calcium and magnesium.
Step 6. Eat foods rich in B vitamins
Vitamin B12 facilitates various body functions, including nerve function, red blood cell formation, and DNA synthesis. Vitamin B12 deficiency can reduce the number of osteoblasts in your body. These osteoblasts help form new bone when old bone is destroyed. Adequate intake of vitamin B12 will help your body renew and strengthen bones. The amount of vitamin B12 that the body needs depends on age.
- Infants under 1 year should get 0.4-0.5 mcg per day. Children between the ages of 1-3 years should get 0.9 mcg per day, and 1.2 mcg for children aged 4-8 years. Children between the ages of 9 and 13 should get 1.8 mcg per day.
- Children 14 years and older, as well as adults, should get at least 2.4 mcg of vitamin B12 per day. Adult and breastfeeding women should get slightly more vitamin B12, between 2.6-2.8 mcg per day.
- Vitamin B12 is commonly found in animal products and is rarely found in plant products. Foods that provide good vitamin B12 are shellfish, animal organ meats, beef and red meat, as well as fish. Some dairy products and cereals are also fortified with vitamin B12.
- Because vitamin B12 doesn't appear often in plant foods, vegans and vegetarians have a hard time getting enough vitamin B12. B12 is also available as a dietary supplement in capsule or liquid form that is sucked under the tongue.
Step 7. Consume enough vitamin C
When we talk about bones, we usually think of calcium. However, the truth is, our bones are mostly made of collagen. Collagen is what builds the structure which is then strengthened by calcium. Vitamin C stimulates procollagen and increases collagen synthesis in the body. There are many health benefits that come from consuming enough vitamin C, including strong bones. The amount of vitamin C your body needs depends on your age and gender, but most people already get plenty of vitamin C.
- Infants under 1 year old can get adequate intake of vitamin C through breast milk and formula milk. Children aged 1-3 years need at least 15 mg per day. Children aged 9-13 years need at least 45 mg per day.
- Older teens (14-18) need 65-75 mg per day. Adult men need at least 90 mg of vitamin C per day, and adult women need at least 75 mg per day.
- Pregnant women should get 80-85 mg per day, and nursing mothers should get about 115-120 mg per day.
- Food sources of vitamin C are citrus fruits and juices, red and green peppers, tomatoes, kiwifruit, strawberries, cantaloupe, and Brussels sprouts.
- Cabbage, cauliflower, potatoes, spinach, and beans, as well as cereals and other products fortified with vitamin C, are good sources of vitamin C.
- Smokers should add 35 mg more than the daily recommendation. Cigarettes reduce the amount of vitamin C intake in the body.
Step 8. Take enough vitamin K
Vitamin K increases bone density and strength, reducing the risk of fractures and fractures. Most people get adequate vitamin K from daily food intake and gut bacteria, which also supply vitamin K. The amount of vitamin K needed per day depends on age.
- Infants under 6 months should get 2 mcg per day. Infants aged 7-12 months should get 2.5 mcg per day. Children aged 1-3 years need 30 mcg per day. Children aged 4-8 years need 55 mcg. Children aged 9-13 years need 60 mcg.
- Teens need 75 mcg per day. Adult men (over 18 years) need to get at least 120 mcg per day, and adult women need to get at least 90 mcg per day.
- Vitamin K is present in a variety of foods. Good sources of vitamin K are leafy green vegetables such as spinach and broccoli, as well as vegetable oils, nuts, and fruits (especially berries, grapes, and figs). Vitamin K is also available in fermented foods such as natto and cheese.
Step 9. Do not take vitamin E supplements unless ordered by your doctor
Vitamin E is indeed important to include in your diet. Vitamin E is an antioxidant with the ability to prevent inflammation and fight free radicals, which can cause cell damage. However, vitamin E supplements typically provide more than 100 IU per dose, much higher than the daily recommendation. Taking vitamin E supplements can reduce bone mass and make it difficult to form new bone. Do not take vitamin E supplements unless ordered by your doctor. The recommended daily intake of vitamin E varies, depending on age.
- Infants under 6 months of age should receive 4 mg (6 IU) per day. Infants 7-12 months of age should receive 5 mg (7.5 IU). Children between 1-3 years of age should receive 6 mg (9 IU) per day. Children between 4-8 years should get 7 mg (10.4 IU) per day. Children aged 9-13 years need 11 mg (16.4 IU) per day.
- Children over 14 years of age and adults should get at least 15 mg (22.4 IU) per day. Breastfeeding mothers should get a little more: 19 mg (28.4 IU) per day.
- In general, you will get all your vitamin E needs from a balanced diet, which includes fruits, vegetables, and nuts. Foods that are good sources of vitamin E are those that provide at least 10% of your daily value; Included in this food category are wheat germ oil, sunflower seed, almond, and vegetable oils. Although the amount is not as much as other foods, but beans, broccoli, kiwi fruit, mango, tomatoes, and spinach also contain vitamin E.
Step 10. Watch your caffeine intake
Caffeinated beverages including cola and coffee are linked to bone damage, although the link remains unclear. Health experts suggest that the reason is the replacement of healthier drinks, such as milk and juice, with cola or coffee. It is recommended that adults limit caffeine consumption to less than 400 mg per day.
- Children and adolescents under 18 years of age should not consume caffeine. Caffeine consumption in young adolescents is associated with several growth and health problems. While caffeine doesn't stop children's growth, it can cause many other problems, including heart palpitations and restlessness.
- The phosphoric acid in soda can also erode calcium from bones. Soft drinks such as ginger tea and orange soda, which do not contain phosphoric acid, are not associated with weakened bones. However, the amount of sugar in most of these drinks is not good for health.
- Other caffeinated beverages, such as black tea, are not associated with weakened bones.
Method 2 of 2: Maintaining a Healthy Lifestyle
Step 1. Avoid going on a diet except on doctor's orders
Severe calorie restriction is associated with weakness and bone fragility. People who suffer from anorexia nervosa, an eating disorder that causes the person to reduce their calorie intake in large amounts over a long period of time, are at increased risk of developing osteoporosis. Your body needs a certain amount of calories and nutrients to maintain strong and healthy bones and muscles, but popular diets are generally unbalanced. If you need to lose weight, first consult a doctor or a professional dietitian, to get a healthy eating and exercise schedule.
People who are very thin, either through diet or naturally, are also at increased risk of developing osteoporosis
Step 2. Watch your alcohol consumption
Excessive alcohol consumption over a long period of time can interfere with bone regrowth. Bones become weak and are at risk of cracking and breaking. This risk is greater in teenagers who consume alcohol. If you drink alcohol, drink in moderation.
The United States Institute of Alcohol Abuse and Alcoholism states that safe consumption is "low risk" or "moderate", ie: for women, no more than 3 drinks per day and 7 drinks per week. For men, no more than 4 drinks per day and no more than 14 per week
Step 3. Do weight training for at least 30 minutes every day
People who exercise generally have stronger and thicker bones. Weight training, such as lifting one's own weight, plays an important role in building strong bones.
- Women reach peak bone mass faster than men. In addition, they generally also have lower bone mass than men. Sport is very important for women.
- One must get used to exercising since childhood so that this habit continues into adulthood. Take the kids for a run, jump, dance, or exercise.
- The United States Academy of Orthopedic Surgeons recommends activities that promote bone building, such as walking, dancing, aerobics, playing racquet and team sports, and weight training.
- To strengthen your bones, you can also jump as high as 10 times, twice a day.
- You can also take care of your bones by gardening, skiing, skateboarding, or karate.
- Sports such as swimming and cycling do not require you to lift weights, so although these sports are generally good for the body, their effect on bone care is not that great.
- If you have risk factors for osteoporosis or other health conditions, first consult with a doctor or exercise therapist so that your exercise plan is safe and healthy.
Step 4. Quit smoking, and avoid exposure to secondhand smoke
Smoking is very harmful to every part of your body, including bones. Smoking interferes with your body's use of vitamin D to absorb calcium and interferes with your body's ability to use vitamin C to create new collagen. Both of these things weaken your bones. In fact, smoking is directly linked to lower bone density.
- Smoking also lowers estrogen levels for both men and women. Estrogen helps your bones store calcium and other minerals.
- Various studies have shown that exposure to secondhand smoke at a young age and young adults can increase the risk of low bone mass in old age. Keep children and growing young people away from rooms/areas with secondhand smoke.
