Content

• Steps
• Advice

What do you think about bones when you think about it? It is important to remember that the skeleton in your body is neither dead matter nor “barren”. They are made of living tissue with a continuous cycle of aging and regeneration. As we age, bone degeneration takes place more rapidly than new tissue recovers, leading to a decrease in bone density. You need to persistently take these steps throughout your life to increase bone mass and density, and reduce the risk of osteoporosis, fractures and fractures as you age.

Steps

Method 1 of 2: Choose foods that are good for bones

1. 

   Consume plenty of calcium. Calcium is the most abundant mineral in the body with 99% of the mass in the bones and teeth. Therefore, an adequate supply of calcium will help develop healthy bones and maintain bone density. Many Americans do not get enough calcium in their daily meals, especially women. The recommended daily intake of calcium varies depending on your age and gender.
   • Adult men under 70 and women under 50 need at least 1,000 mg of calcium per day. This figure for men over 70 and women over 50 is 1,200 mg. Pregnant or lactating women need at least 1,300 mg of calcium per day.
   • Americans' main source of calcium is dairy products such as milk, cheese and yogurt, which are rich in calcium. If you choose soy milk, almond milk, or other dairy alternatives, look for one with calcium supplements.
   • Calcium-rich vegetables include turnips, collard greens, Chinese cabbage (bok choy), cowpeas, kale, and broccoli.Although also good for health, spinach is not a good source of calcium because the oxalic acid in vegetables reduces the ability to absorb calcium from vegetables into the body.
   • Sardines and canned salmon are good sources of calcium (the fish bones in these products are made to be eaten). Sardines and salmon also contain a lot of omega-3 fatty acids that are essential for the brain. They also have vitamin D to help the body absorb calcium more easily.
   • Eat a breakfast with whole grains low in sugar, fortified with calcium and other nutrients. Since many people have a habit of eating cereal and milk breakfast every day, this is a stable source of calcium.
   • Calcium is also available as a dietary supplement, having two main forms: calcium carbonate and calcium citrate. You should take calcium carbonate with food, while calcium citrate is not required to take after eating but is more expensive, suitable for people with ulcerative colitis or with absorption disorders. If you have received enough calcium from your meal, do not take any supplements unless directed by your doctor. Consuming too much calcium can cause bothersome side effects and potentially the formation of kidney stones.

2. 

   
   
   Consume plenty of vitamin D. Vitamin D helps to increase the body's ability to absorb calcium, which is also an essential component in bone regeneration. People under 70 years of age should get at least 600IU of vitamin D per day, with people over 70 years old being 800IU. If you're at risk of vitamin D deficiency, blood tests are needed to determine how much of a supplement is needed.
   • Vitamin D is not present in most foods. Fatty fish like swordfish, salmon, tuna and mackerel are the best sources of natural vitamin D (and also omega-3 fatty acids). Beef liver, cheese, some mushrooms, and egg yolks also contain small amounts of vitamin D.
   • Milk is often fortified with vitamins A and D. Many drinks and whole grains are also fortified with vitamin D.
   • You can check the nutritional profiles of a wide variety of foods by consulting the US Department of Agriculture's National Database here.
   • Spending time in the sun is also a great way to absorb vitamin D. Ultraviolet rays trigger vitamin D synthesis, although in this way people with high levels of melanin (darker skin) produce less. vitamin D more. Whenever you are in the sun, wear a sunscreen that has a large SPF, at least 15.
   • However, many experts believe that being in the sun for 5-10 minutes a day without applying sunscreen is still safe, so the body produces more vitamin D.
   • Vitamin D is also available in the form of functional foods, there are two types of D2 and D3. Both types are equally as effective at normal doses, although D2 may be less effective at higher doses. Vitamin D toxicity rarely occurs.

3. 

   
   
   Eat foods with magnesium. Magnesium is an important mineral for all parts of the body including bones, with magnesium in the bones accounting for about 50-60% of the body's total magnesium. Many people don't get enough magnesium from their daily meals. Adult men need at least 400-420 mg per day, with women 310-320 mg. There are many good sources of magnesium such as:
   • Almonds, cashews, peanuts and peanut butter
   • Green leafy vegetables like spinach
   • Whole grains and beans, especially black beans and soybeans
   • Avocado, potato, and banana
   • Magnesium competes with calcium when absorbed, so if you have less calcium, magnesium can cause calcium deficiency in the body. However, if the amount of calcium in the meal is sufficient, you do not have to worry about this effect.

4. 

   
   
   Eat foods high in B vitamins. Vitamin B12 deficiency reduces the number of osteoblasts, which are the types of cells responsible for the formation of new bones. People with vitamin B12 deficiency are prone to fractures and rapid loss of bone density. Adults need at least 2.4 mg of vitamin B12 per day. Food sources of this vitamin are:
   • Organ meats such as liver and kidneys
   • Beef and other red meats like wild game
   • Shellfish, especially oysters and oysters
   • Milk, vitamin B fortified cereals and dairy products
   • Grains and vegetables contain little or no vitamin B12. Nutritional yeast has vitamin B12.
   • It is difficult for vegetarians to get enough vitamin B12, so they can take supplements in capsule form or sublingual liquid.

5. 

   Get enough vitamin C. The bones are composed mainly of collagen, a protein that provides the "framework" and then fortified by calcium. Vitamin C stimulates procollagen formation and promotes collagen synthesis. Getting enough vitamin C helps you to increase bone mineral density, especially for postmenopausal women. Adult men need at least 90 mg of vitamin C per day, with women 75 mg. Food sources of this vitamin are:
   • Citrus fruits and their juices, red and green peppers, tomatoes, kiwi, strawberries, cantaloupe and Brussels sprouts
   • Cabbage, cauliflower, potatoes, spinach and peas
   • Cereals and foods fortified with vitamin C
   • Most people get enough vitamin C from food, but if you need more vitamin C it is okay to take a supplement, such as Ester-C®.
   • Smokers should consume at least 35 mg more than the recommended daily level, as cigarette smoke lowers vitamin C in the body.

6. 

   Get enough vitamin K. Vitamin K increases bone density and even reduces the risk of fractures. Adult men need at least 120 mg per day, compared to 90 mg for women. Normally, the diet can provide enough vitamin K, bacteria in the gut also produce vitamin K. This vitamin also occurs in many foods, but is abundant in the following foods:
   • Leafy green vegetables like spinach, kale, broccoli, collard greens, and turnip greens
   • Vegetable oils, especially soybean oils and nut oils
   • Fruits such as berries, grapes and figs
   • Fermented foods, especially those made with fermented soybeans and cheese

7. 

   Keep track of your vitamin E intake. Vitamin E is an antioxidant with anti-inflammatory properties that is a key component of a healthy, balanced meal. Adults should get at least 15mg / 22.4IU of vitamin E per day. However, you must be careful with vitamin E supplements as they generally provide more than 100IU per dose, which is much higher than the recommended daily intake. Many studies show that taking vitamin E supplements reduces bone density and new bone formation.
   • Daily dietary intake of vitamin E has virtually no danger to bones, and also has many other health benefits. Good food sources of vitamin E include nuts, vegetable oils, spinach, broccoli, kiwi, mangoes, and tomatoes.

8. 

   Pay attention to caffeine and alcohol intake. The link between caffeine and bone density is not entirely clear, but it appears that some caffeinated beverages have been linked to reduced bone density, such as coke and coffee. Other caffeinated beverages like black tea have no effect on bone density. Drinking a lot of alcohol is not good for general health, including bones. Note that kola water can cause more damage to bones because of the phosphorus in it.
   • The National Institute of Alcohol Abuse and Alcoholism (United States) says “moderate” or “mild” drinking habits are the safest way to avoid harm to health. Healthy drinking habits are defined as drinking no more than 3 drinks a day, and no more than 7 drinks per week for women. For men, no more than 4 drinks a day, and no more than 14 drinks a week.
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Method 2 of 2: Choose a healthy lifestyle

1. 

   Set aside 30 minutes a day to do weight bearing exercises. When muscles move, they also pull on the bone, and this pull helps to build bone tissue. So weight-bearing exercise can make bones stronger and stronger.
   • Building strength before age 30 provides benefits after the bone begins to degenerate. Persistent vigorous exercise throughout your life is a way to maintain bone density.
   • Unlike exercises that increase heart rate, weight bearing exercises don't need to be done at the same time. Instead, you can practice for 10 minutes and practice three times a day, just as good as doing half an hour.
   • The American Academy of Orthopedic Surgeons encourages brisk walking, hiking, aerobics, tennis, dancing, and weight lifting to help build and maintain bone density.

2. 

   Jump around. High jump games are not only for kids, it's also good for bones. A recent study in premenopausal women showed that just 10 jumps per day, twice a day increase bone density and delay osteoporosis.
   • Stand barefoot on a hard floor and jump as high as you can. Take a 30-second break between jumps.
   • You can also try jumping over a bar or jumping on a trampoline.
   • Patience. You have to dance every day and maintain it for a long time to see its benefits.
   • High jumping is not for people who have osteoporosis due to the potential for falls that lead to fractures, nor is it suitable for those with hip or leg problems, or other health conditions. Ask your doctor if you are unsure whether you should dance.

3. 

   Strengthen muscle health. Muscles help locate bones and promote muscle health to build and maintain bone density.
   • Lifting weights, exercising with elastic zippers, and exercises that use the main body weight like push-ups are all great in boosting muscle health.
   • Yoga and Pilates exercises also help the practitioner improve health and endurance. However, people who already have osteoporosis should not perform certain positions because of the risk of fractures or fractures.
   • If you are concerned about risk factors, you should consult your doctor or a physiotherapist to find the right exercise for you.

4. 

   Give up smoking. As you know, smoking is extremely harmful to your health, but did you know that tobacco is also associated with the risk of osteoporosis? Tobacco smoke interferes with the body's ability to use minerals and nutrients. It is directly related to low bone density.
   • If you smoke, quit now to reduce your risk of many different diseases. The more you smoke, the higher your risk of fracture and loss of bone density is.
   • Exposure to tobacco smoke in adolescence and early adulthood also increases the risk of later osteoporosis.
   • Smoking also reduces the amount of estrogen in women and leads to weak bones.

5. 

   See a doctor if diet and exercise are not enough to improve osteoporosis. Even if bone loss has already begun, your doctor may prescribe medication to slow it down. They rely on the amount of vitamins and minerals you consume, and the results of blood tests to determine your needs.
   • Estrogen and progestin help maintain bone density in men and women, and aging reduces levels of these two hormones. Therefore, taking hormonal supplements, including estrogen products, reduce the risk of developing osteoporosis.
   • Medicines to treat and prevent osteoporosis include ibandronate (Boniva), alendronate (Fosamax), sodium risedronate (Actonel), and zoledronic acid (Reclast).
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Advice

• Subjects at high risk of osteoporosis are women, the elderly, white people, and Asians, people with small bones. Certain drugs like steroids increase your risk of osteoporosis.
• Anorexia also increases the risk of osteoporosis.
• If you are at risk of osteoporosis or are past 50 years old, you should get a bone density test.