The health of your bones is something very important. We all need to take good care of it. As we age, the loss of tissues and bones is something we all face. In some people it is faster than in other. You need to take care of your bone health during your whole life. One very common condition is osteoporosis which signifies very brittle bones and decreased bone mass. It appears in women and men.
Our bones don’t lengthen anymore during the teen years, but the bone mass climbs for a bit more. Throughout this period damaged and weakened bone tissue becomes eliminated from our body. It is replaced by new tissue. You have stronger and denser bones. In time, this mechanism for rebuilding bones becomes weaker, so you start losing bone mass gradually.
You can improve the bone mass with the help of 3 strategies: use supplements and diet to rebuild the bone tissue, build as much as bone as you can while you’re younger and decrease the stimuli which kick the bone-absorbing processes of your body. It will look like you’re saving some for your retirement. The final balance will be affected even by small parts.
You can do many things with the help of your lifestyle and diet to maintain and strengthen the bones in a natural way. You’ll also improve the quality of your life as well as the whole health.
This has been thought to be the main part for building our bones. We all think that taking dairy products will help us intake enough calcium, but is this true?
As we age, calcium tends to decline. We need this mineral for different body processes like neural transmission and blood clotting. That’s why, the supply of calcium in our bloodstream becomes regulated by our body very closely. In case it becomes very low, the organism steals it from the bones.
It is recommended to take 1.000 mg of calcium a day. Consult your doctor. You’d better take calcium citrate because it’s a form that is absorbed very easily.
According to research, vitamin D plays a great role in the health of our bones. It decreases inflammation, but also helps our digestive tract in the primary absorption of calcium. Vitamin D helps our body regulate the process when kidneys eliminate calcium from it.
Make sure you’re exposed to the midday sun up to 20 minutes several times a week. You can also take a D3 supplement. A blood test can show you how the levels of vitamin D in your blood serum are. They should be from 50 to 65 ng/mL or 125 and 165 nmol/L.
Vitamin D3 needs vitamin K2 so that it could help our bloodstream regulate the calcium. It makes sure that calcium deposits become formed in our bones and not in our skin and soft tissues. The best vegetable sources of vitamin K are soy beans, cabbage, spinach and cauliflower. When we take both supplements, vitamin K2 as well as vitamin D it would be the best to take 100 mcg of vitamin K2. In case you’re using blood thinners, you’ll need to consult your doctor about the intake of vitamin K2.
VITAMINS C AND A
These are known as the antioxidant vitamins which improve our bone health. Vitamin C is connected to the absorption of calcium. They help us against inflammation. We should intake from 500 to 1000 mg of vitamin C every day. Natural sources are tomatoes, citrus fruits, bell peppers, cantaloupe, cauliflower, asparagus and broccoli. Vitamin A should be taken from 2,500 to 5,000 IU. Natural sources are cantaloupe, carrots, sweet potatoes, leafy greens and spinach.
The meat protein contains an amino acid called methionine which breaks down in our body so that it could create a substance by the name of homocysteine that has an impact over the formation of collagen. We know that collagen is the primary protein that our joints and bones contain, but it is also present in our skin. The vitamins of group B: riboflavin, B12 and B6 are necessary to metabolize this homocysteine so that it can’t affect our bone tissue. We can obtain these vitamins from vegetables, but also from different animal sources: beef, dairy, salmon and eggs. We should intake from 100 to 500 mcg of vitamin B12 at a day.
It’s really important to exercise since it helps us build muscle mass and decrease the bone loss. According to studies, exercise can help us build the bones at any age. We must have an activity which is weightbearing so that it could be effective for our bone health. It isn’t recommended to do biking or swimming. Dancing, walking or jumping are especially good. Even a walk of only 5 minutes would be effective for your bone health. You need to stress your bones, but also carry your own weight.
Resistant training is good for stronger muscles. We must try and work at 70% of the maximum load. Stronger muscles give us stronger bones. Another important factor which has an impact on our bones is stress. We need to try and manage it through meditation or exercise so that we could protect our bones and decrease our levels of cortisol. If these levels are high, they have a negative effect on our bone mass.
Magnesium has an especially positive effect on the bone mineral density. It also helps us regulate how effective vitamin D is. Natural sources are: broccoli, whole grains, nuts, meats, seeds, chocolate and dairy products.
Our bones are a really complex structure which also contains zinc, boron, manganese, copper, potassium, strontium, fluoride, silica and phosphorus. Multivitamin supplements as well as a balanced diet can help us intake them regularly.