Age 30 years and above are the most important times for maintaining bone health. The reason is, bone mass will be thinning so that it can increase the risk of osteoporosis and bones break easily.
does not mean you are too late to maintain bone health, you know. The good news, there are several natural ways you can do to help build healthy, strong, and dense bones at your current age. Anything? Come on, see the following full explanation.
Various natural ways to maintain bone health
You certainly want to have healthy and strong bones, especially when entering old age. Instead of relying on supplements, it’s a good idea to apply natural methods that can help build strong bones.
1. Eat lots of vegetables
Vegetables are one of the best foods that can increase bone mineral density. Reporting from Healthline, the intake of green and yellow vegetables can help increase bone mineralization in children and maintain bone mass in adults.
Not only that, vegetables contain vitamin C which can stimulate the production of bone-forming cells. In fact, antioxidants in vitamin C can also protect bone cells from damage.
According to a study conducted on women aged 50 and above, broccoli, cabbage, or other vegetables can prevent bone damage. So, don’t miss the vegetable intake on your daily diet, huh.
2. Strength training and weight training
One of the best types of exercise to maintain bone health is weight-bearing exercise ( weight-bearing exercise ). The reason is, this type of exercise can encourage the new bone formation and prevent bone loss.
According to a study conducted on men and women who enter old age, weight-bearing exercises can increase bone mineral density and reduce bone inflammation. This type of exercise can help protect bones from loss, including those with osteoporosis, osteopenia, and breast cancer.
3. Meet protein needs
About 50 percent of bone is made of protein. Well, if you want bones to stay healthy and strong, you must meet your daily protein needs.
The researchers revealed that low protein intake can reduce calcium absorption in bones. As a result, the process of bone formation is inhibited and the bones become fragile.
So, fulfill your daily protein needs by eating good food sources of protein such as fish, meat, eggs, cheese, milk, and so on. Diets high in calories and protein can also help you lose weight while maintaining your bone mass.
4. Eat foods high in calcium
Calcium is the most important mineral and most commonly found in bones. The reason is, this one mineral functions to replace old and damaged bone cells with new bone cells.
Based on the Nutrition Adequacy Rate by the Indonesian Ministry of Health, the amount of calcium requirements for adults is around 1,000 to 1,100 milligrams per day. Well, you can get enough of it by eating calcium-rich foods such as milk, cheese, eggs, broccoli, spinach, and so on.
5. Meet vitamin D and vitamin K intake
Vitamin D and vitamin K are two key vitamins for building strong bones. Judging from its function, vitamin D is used to help absorb calcium, while vitamin K acts to activate proteins needed for bone growth and development.
You can get enough vitamin D by routinely basking in the morning and eating vitamin D foods such as fatty fish, liver, and cheese. If needed, you can take supplements containing 2,000 IU of vitamin D every day to maintain bone density, according to the doctor’s recommendation.
Meanwhile, vitamin K2 is one type of vitamin K that helps bind minerals in bones and prevents loss of calcium in bones. A study shows that women aged 50 to 65 who take vitamin K2 supplements can reduce bone density after 12 months.
6. Keep a healthy weight
In addition to eating nutritious food and exercise, maintaining weight is also important for maintaining bone health. Because people who are underweight are less at risk of osteopenia and osteoporosis.
Low body weight is a major factor in the decline in bone density and bone loss. Usually, this occurs in women who have experienced menopause as a decrease in estrogen.
So, keep your body weight ideal for protecting bone health.