Tips to help keep bones strong every day
Strong bones and joints are an indispensable condition for a healthy and energetic body. However, over time, bone and joint health is increasingly declining due to many different reasons….So what’s the secret to effective bone and joint improvement? Do not miss the article below of Solife.
1. Is it important to have strong bones and joints?
The skeleton in the human body is responsible for supporting the entire body, helping you move more easily. On the other hand, they also protect the brain, heart and other organs from internal and external damage.
Joints are also a factor that determines the height of each person. Strong bones and joints, fast growth is a solid premise to have a standard height. Conversely, if unfortunately rickets, underdeveloped bones… the height will not be able to achieve as expected.
Normally, bone formation takes place until the age of 20. At this time, the new bones grow rapidly, becoming larger, denser and heavier, creating a solid framework to support the body.
Over time, bones and joints become weaker and weaker, and bone density will also decrease. Especially for those who do heavy manual labor, often work too hard, etc., when they are old, the condition of bone and joint pain, the risk of osteoporosis will appear.
Strong bones and joints play an extremely important role in every person’s physical health. Therefore, protecting bones and joints is a top priority if you want to have good health.
2. The secret to naturally strong bones and joints
How to keep bones strong? In fact, to be able to prevent and slow down the aging process, keeping bones healthy requires a combination of different methods:
2.1 Eat vegetables
Vegetables are a source of vitamins, minerals and fiber that help increase bone density, stimulate the production of bone-forming cells. In particular, vitamin C in vegetables has been shown to have antioxidant properties, protecting bones from damage and damage.
The yellow or green vegetables and tubers bring a lot of benefits to people of different ages. With children, they promote the development of bones and joints. As for adults, they help maintain bone health and bone density.
Read more: 10 foods that support bones and joints: What to eat and what to avoid?
2.2 Calcium supplements
Calcium is the main building block of bones. Therefore, adequate calcium supplementation is the solution to help strengthen bones and joints.
As recommended, should provide natural calcium to the body through foods such as: Milk, cheese, dark green vegetables, beans, nuts, fish, seafood… Only supplement with drugs, dietary supplements Calcium supplements when prescribed by a doctor.
Calcium should be supplemented in small amounts for easy absorption by the body. The recommended intake for adults is about 1000mg/day, with pregnant women about 1200mg and postpartum women about 1300mg.
2.3 Protein supplements
Protein is especially important for bone density and bone health. According to research, low protein in the body will reduce the ability to absorb calcium, affecting the rate of bone formation as well as breaking down.
A study of more than 144,000 postpartum women showed that a high protein intake can reduce the risk of forearm fractures, increase bone density in the hips, spine as well as the whole body.
2.4 Magnesium and zinc supplements
Similar to calcium, magnesium and zinc are also essential minerals that promote bone health.
Magnesium helps activate vitamin D, thereby promoting calcium absorption. You can completely supplement magnesium through foods such as nuts, grains, legumes or using magnesium glycinate, carbonate …
Zinc is a trace element that makes up bone minerals, promotes the formation of bone cells. Zinc is found in foods such as beef, oysters, shrimp, pumpkin seeds, flaxseeds, spinach, etc.
2.5 Vitamin D and K supplements
Vitamin K2 is a form of vitamin K that helps minerals bind to bones, improving bone health. To help strengthen bones and joints, supplement vitamin K2 through fermented foods and supplements such as: fermented soybeans, sauerkraut, cheese …
Vitamin D helps the body absorb the maximum amount of calcium. Vitamin D deficiency increases the risk of osteoporosis. So, supplement about 2000 IU of vitamin D per day by sun exposure and using foods that help boost vitamin D such as liver, cheese, fatty fish, etc.
2.6 Omega-3 Supplements
Omega 3 fatty acids play an important role in maintaining bone density. You can get this fatty acid through foods like salmon, mackerel, nuts, oysters, etc.
2.7 Calorie balance
Some people who follow a weight loss diet often consume a very low number of calories, less than 1000 per day. If it lasts too long, it can affect the body’s metabolism and reduce bone density.
Therefore, to help strengthen bones and joints, follow a diet, add at least 1200 calories per day, which must include protein, vitamins and minerals that promote bone health.
2.8 Exercise training
Studies have shown that exercise and strength training have positive effects on promoting bone growth, increasing bone density and protecting joints.
Exercise also partly prevents bone loss in the elderly, people with osteopenia or breast cancer.
Read more: Exercises that are good for bones and joints that you can do at home
Bone health is extremely important for everyone. Therefore, in order to have a strong and supple bone and joint system, apply the above tips and form a healthy lifestyle for yourself and those around you.