Have you ever wondered if you needed to strengthen your bones? Would you know when you need it? Here we tell you more about it.
The human body consists of 206 bones that vary in longitude, width and have different functions in the bone system.
The bones are united by the joints that allow movement.
In addition, they are separated by cartilage. The latter prevent the bones from rubbing together and do not wear out.
It can be said that the main functions of the bone system are as follows:
They support body weight
They allow movement
They protect vital organs in some of their cavities
Given the importance of this system, it is essential to take care of it and follow the advice that strengthen your bones and keep them healthy.
You should know that there are natural options to achieve this:
1. Eating vegetables
In general, all vegetables are great allies to strengthen the bones and stay healthy.
Their high content of vitamin C promotes the production of cells that form the bones. The antioxidant effect of this vitamin helps and can even repair the damage that takes place in the bone system.
Eating vegetables increases bone density. It is nothing more than a measure of the amount of calcium and other minerals present in the bones.
The greater the bone density, the less likely it is that problems such as osteopenia and osteoporosis will occur.
2. Consume protein
If not enough protein is ingested, the percentage of calcium absorption in the bones is decreased.
Thus, caution should be taken and moderate use should be taken of, as they may complicate efforts to strengthen the bones.
It is estimated that 100 grams per day is beneficial for:
Keep bone mass in the years after menopause .
Reduce the risk of fractures in old age.
3. Eat foods high in calcium
The daily consumption of these foods is key to strengthen your bones. This is because it is one of the major minerals that makes up the bone structure.
The most effective way for calcium to be absorbed is by ingesting it throughout the day at different meals.
Even if it can be consumed as a supplement, it is not always absorbed properly in these cases.
If you consume a serving of calcium-rich foods per day, this may not be enough and you could accumulate deficiencies that, over time, would cause problems.
4. Consume enough vitamin D
This vitamin helps to absorb and fix calcium on the bones. It can be obtained by eating fish, liver and cheese, or by exposure to the sun.
However, many people suffer from deficiency of this vitamin and must take supplements to have correct levels and not take the risk of suffering from osteopenia or osteoporosis.
To strengthen your bones, you can go out walking 30 minutes a day in a park. Just make sure to use a solar blocker to prevent sunburn.
5. Avoid very low calorie diets
This type of diet, in addition to slowing metabolism, harming muscle mass and increasing anxiety , also negatively affects the bone structure as it decreases its density.
If you are trying to lose weight, make sure to follow a varied and balanced diet to strengthen your bones at the same time.
This means that there must be a good dose of vegetables with a little protein and a small portion of healthy fats.
Even though its benefits are not yet completely evident, taking this supplement helps to strengthen the bones as it is one of their main protein.
People who suffer from arthritis should know that eating gelatin , which is collagen, helps to lessen the pain associated with this disease.
7. Intake of foods high in magnesium and zinc
In addition to calcium, magnesium and zinc are also present in the bone. With vitamin D, magnesium allows the absorption of calcium.
Zinc promotes the formation of bone marrow cells and prevents excessive bone decomposition.
To obtain this mineral, the following foods must be added to its diet:
Flaxseeds and squash
8. Exercises with weights
They are very effective at improving bone density and decreasing the signs of change as well as inflammation.
This type of exercise not only promotes the growth of muscle mass, but also helps strengthen the bones.
For example, teenagers and young adults doing weight-bearing exercises favor the strengthening and creation of their bone mass.
We recommend you read: The 11 Best Exercises to Strengthen Arms
Strengthening your bones is very simple
As you can see, keeping strong and healthy bones is not that difficult. Simply add a few foods to your diet and do some exercise to enjoy greater bone density.
With these small changes, you will be less likely to suffer from osteoporosis and severe fractures in old age.