Building stronger and healthy bones are extremely important. Bones play many roles in the body- providing structure, protecting organs, anchoring muscles and storing calcium. Your bones are constantly changing, new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old one, and your bone mass tends to increase.
Perform strength training and weight exercises
Engaging in specific forms of exercise can help you maintain and build stronger bones. One of the best kinds of activity for overall bone health is high-impact exercises or weight-bearing exercises, which promotes the formation of new bones. Studies in children, including those with type 1 diabetes, have found that this type of activity tends to increase the amount of bone created during the years of peak bone growth. In addition, it can be extremely beneficial for preventing bone loss in older adults.
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. However, concerns have also been raised that high-protein diets leech calcium from bones in order to counteract increased acidity in the blood.
Eat foods with high calcium level
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 (29).
Get plenty of vitamin D and K
Vitamin D deficiency is very common, affecting about one billion people worldwide You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver, and cheese. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones.
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