Better bone health is very important for our overall health. Most people do not give enough attention to their bone health and often suffer from many severe bone conditions, including osteoporosis. This bone condition occurs when the bone loses its strength and density. Building strong bones is the only way to alleviate osteoporosis symptoms.
It is extremely important to have enough bone mass during our adulthood to reduce the risk of developing fragile bones. The good thing is that we can build strong bones with healthy nutrition and proper lifestyle habits. If you follow these, you won’t have to worry about osteoporosis treatment because you could maintain stronger bones as you age and reduce the risk of developing bone diseases like osteoporosis.
Here are some of the best ways to improve your bone health naturally.
Do Regular Exercise
It is well proven that regular exercise can effectively help in building stronger bones. Weight-bearing exercises and high-impact exercises can help in the creation of new bones. A recent study has shown that regular exercise will help in increasing the amount of bones created in children. In older adults, regular exercise is very important for preventing bone loss.
Eat More Vegetables
A healthy diet is also a great way to improve your bone strength and bone mass. There are many vegetables that provide enough vitamin C that will stimulate the production of bone cells and its antioxidant effects will prevent the damage of bone cells. Eating enough vegetables regularly will increase bone mineral density.
Take Enough Protein Through Your Diet
Around 50% of the bone is made up of protein and taking enough protein-rich food is very important for ensuring better bone health. There are several studies that show that a high protein intake helps in building your bone strength. A recent study conducted in postmenopausal women showed that the risk of forearm fracture will be reduced with a high intake of protein.
Consume Enough Vitamin D And Vitamin K
Both these vitamins are extremely important for healthy bones. Vitamin D is very helpful in absorbing calcium and with a higher intake of vitamin D, the bone density also increases. The role of vitamin K in bone health is that it can modify osteocalcin, which is a protein that involves bone formation.
Take Enough Calcium-Rich Food
The most important mineral needed for bone health is probably calcium because it protects the bone structure and ensures its strength. You need to take an average of 1000 mg of calcium daily for ensuring better bone health.