Content

• Steps
• Warning

Building strong bones needs to start from a young age, and it is something you will need to work on throughout your life. The bones are made of collagen and calcium. However, they are not just lifeless skeletons that appear every Halloween. Your body regularly breaks down and rebuilds bones through the process fix, repair. Similar to home remodeling, your body will destroy and remove old bone tissue and replace it with new bone tissue. Keeping bones strong is especially important for women, as 1 in 2 women often experience osteoporosis-related fractures in their lifetime. For men, the risk is 1 in 4. Although many people will inherently have a higher risk of weakening bones than others, there are many steps you can take to build strong bones during your life. life.

Steps

Method 1 of 2: Eat for your bones

1. 

   
   
   Consume plenty of calcium. About 99% of the calcium in your body is in your bones and teeth. It is important that you provide adequate amounts of calcium to develop and maintain strong bones. Unfortunately, many people - especially women - do not get the necessary amount of calcium in their daily diet. The recommended daily intake of calcium depends on your age and gender, but ranges from 2,000 to 2,500 mg per day. You should not consume more than this dose unless directed by your doctor.
   • Children under 1 year old need to take from 200 - 260 mg / day. Children 3 years old need about 700 mg / day. Children 4-8 years old need 1,000 mg. Older children and adolescents need about 1,300 mg / day.During childhood and adolescence, your body develops new bones faster than it removes old bones, so you need more calcium during these years.
   • Adults under 50 years of age need to take about 1,000 mg / day, and women over 50 must increase dosage to about 1,200 mg / day. All adults over 70 need 1,200 mg / day.
   • Your body will likely start to destroy more bone than it replaces after the age of 20, although it usually begins in the early 30s. Getting enough calcium and nutrients will help you maintain. strong bones.
   • Calcium is available from health supplements or drug stores, but you should only use it with your doctor's prescription. Too much calcium causes constipation and kidney stones, along with many other unpleasant side effects. The two main forms are calcium carbonate and calcium citrate (calcium salt). Calcium carbonate is the cheapest form, but it must be taken with food. Calcium citrate is useful for people with ulcerative colitis or absorption disorders, as it does not require food.
   • Calcium supplements are best absorbed in small doses (about 500 mg at a time), several times per day.

2. 

   
   
   Consume calcium from your diet. Getting calcium from the foods you eat is the best way to consume calcium. Many people in the US get the majority of their calcium from dairy products like milk, cheese, and yogurt, which are rich in calcium.
   • Opt for soymilk, almond milk and other dairy alternatives that are high in calcium. Tofu can also be very rich in calcium. Some juices and other drinks are also fortified with calcium.
   • Sources of calcium-rich vegetables include turnips and collard greens, Chinese cabbage, black beans, kale, and broccoli. Spinach is great for health, but it is not an effective source of calcium like other green vegetables because the amount of oxalic acid in it reduces the amount of calcium it provides to your body.
   • Herring and canned salmon are great sources of calcium as you can eat fish bones. They are also a good source of omega-3 fatty acids, which help improve brain health and may contribute to better mood. They also contain vitamin D, and it will help your body absorb calcium.
   • Children should consume a whole wheat breakfast cereal that is high in calcium and other nutrients. They are a sustainable source of calcium because many people use them with fresh milk. However, grains that are high in sugar can cause obesity, so look for the low-sugar variety.

3. 

   
   
   Increase vitamin D intake. Vitamin D helps to improve the body's ability to absorb calcium. Vitamin D also plays an important role in bone regeneration. Without enough vitamin D, your bones will become brittle and weak. The amount of vitamin D you need depends on your age.
   • Infants under 1 year old need at least 400IU of vitamin D. Breast milk often does not have enough vitamin D; Nutritional deficiency rickets can occur in infants who do not receive enough vitamin D supplements. The American Academy of Pediatrics Department of Pediatrics has advised that in addition to the amount of breast milk you are feeding your baby, you need to give your baby an additional 400IU of vitamin D in oral form every day.
   • Children from 1 year and older and adults need to take about 600IU of vitamin D / day. Elderly people over 70 years of age need to increase this dose to 800IU / day.
   • Most foods contain little or no Vitamin D. Fatty fish, such as swordfish, salmon, tuna, and mackerel, are good sources of natural vitamin D (and also fatty acids. omega-3). Foods like beef liver, cheese, and egg yolks also contain small amounts of vitamin D. Raw milk and breakfast cereals are often high in vitamins A and D.
   • Your body synthesizes vitamin D when it is exposed to ultraviolet rays of the sun. People with high levels of melanin will have darker skin and less vitamin D from sun exposure. To synthesize vitamin D, you should spend 5-30 minutes in the sun without using sunscreen at least twice a week. (Don't stay in the sun too long if you're prone to sunburn, and spend more time if your skin soaks black.) Regular sun exposure also increases your risk of skin cancer, so be careful.
   • Vitamin D is also available as a supplement. It is essential for strict vegetarians (do not use eggs and dairy products) and regular vegetarians who do not consume products made from animals, as well as those who do not live in areas with a lot of light. sunny or have dark skin. It comes in two forms, D2 and D3. Both are equally effective at normal doses, however, D2 is less effective at higher doses. Vitamin D poisoning is quite rare.

4. 

   Consume protein, but not too much. Your bones are made up mostly of collagen, a type of bone-building protein that calcium will then proceed to strengthen. Consuming too little protein can interfere with the body's ability to develop new bones. However, too much protein is not good for bones. Protein-rich diets such as the “Atkins diet” may be involved increase risk of weak bones. Your body's protein needs will vary depending on your gender and age.
   • Children under 3 years of age need to take at least 3 grams of protein per day. Children from 4 to 8 years old need to take 19 grams / day. Children 9-13 years old need 34 grams / day.
   • Teenagers need more protein than babies, and boys need more protein than girls. Women between the ages of 14 and 18 must provide at least 46 grams / day to the body, and men from 14-18 years old need at least 52 grams / day.
   • Adult women need at least 46 grams of protein per day, although older women need around 50 grams or more to prevent bone loss. Adult men need at least 56 grams of protein per day.
   • Consuming too much protein can affect the body's ability to absorb calcium. Eat plenty of fruits and vegetables, especially those high in potassium, to counteract any possible negative effects.
   • Animal proteins rich in saturated fats, such as red meat and dairy products, can cause health problems if taken on a regular basis. A healthy diet incorporates protein from a variety of sources, including lean meats, eggs, vegetables, and whole grains.

5. 

   Add magnesium to your diet. Nearly every part of your body needs magnesium to function, but many people don't get enough magnesium from their diet. About 50-60% of the magnesium in your body is in the bones. The amount of magnesium you need depends on your gender and age.
   • Infants younger than 1 year old need between 30-75 mg / day. Children 1-3 years old need 80 mg / day. Children from 4-8 years old is 130 mg / day. Children 9-13 years old is 240 mg / day.
   • Teenage males need 410 mg / day. Women of this age need 360 mg. Pregnant adolescents who are pregnant must consume at least 400 mg / day.
   • Adult men need 400 - 420 mg / day, and adult women need at least 310-320 mg / day.
   • There are many foods rich in magnesium, including beans, green leafy vegetables, whole grains, and legumes mixes. Almost any fiber-providing food will also provide magnesium.
   • Avocados, whole potatoes, and bananas are also rich sources of magnesium.
   • Magnesium competes with calcium to be absorbed into your body, so if your calcium levels are quite low, magnesium will leave you with a calcium deficiency. Provide adequate amounts of calcium and magnesium will help maintain strong bones and for yourself.

6. 

   Eat foods rich in B vitamins. Vitamin B12 is responsible for many bodily functions, including nerve function, red blood cell formation, and DNA synthesis. Deficiency of vitamin B12 can reduce osteoblasts in the body; These are cells that help to form new bone when old tissue is destroyed. Adequate B12 intake will help ensure that your bones are fully rebuilt and strong. The amount of B12 you need depends on your age.
   • Infants under 1 year old need to take from 0.4 - 0.5 mcg / day. Children 1-3 years old need 0.9 mcg, and 4-8 years, 1.2 mcg. Children 9-13 years old need 1.8 mcg / day.
   • Children 14 years of age and older and adults need at least 2.4 mcg of Vitamin B12 per day. Pregnant and lactating women need slightly more vitamin B12, ranging from 2.6-2.8 mcg.
   • Vitamin B12 is largely found in animal products and is not normally present in plant foods. Sources of Vitamin B12 include shellfish, organ meats, beef and red meat, and fish. Dairy and grain products also contain B12.
   • Since B12 is rarely found in plant-based foods, it is difficult for regular and strict vegetarians to get adequate amounts of B12. B12 is also available as a supplement in capsule form or as liquid medicine.

7. 

   Get enough vitamin C. We often think of calcium when we talk about "bones," but in fact, your bones are mostly made up of collagen. This type of collagen will form the framework for calcium to build on. Vitamin C has been shown to help stimulate procollagen and enhance collagen synthesis in the body. Getting enough vitamin C has a number of health benefits, including maintaining bone health. The amount of vitamin C you need depends on your age and gender, but most people need quite a bit.
   • Infants younger than 1 year old can get adequate amounts of vitamin C from formula or breast milk. Children 1-3 years old need at least 15mg / day. Children 4-8 years old need 25 mg / day. Children 9-13 years old need 45 mg / day.
   • Older adolescents (14-18 years old) need 65 - 75 mg / day. Adult men need at least 90 mg of vitamin C / day, and adult women need at least 75 mg / day.
   • Pregnant women need to consume between 80 and 85 mg / day, and lactating women from 115 to 120 mg / day.
   • Good food sources of vitamin C include citrus fruits and juices, red and green bell peppers, tomatoes, strawberries, cantaloupe, and Brussels sprouts.
   • Cabbage, cauliflower, potatoes, spinach, and peas, as well as a few fortified grains and other products, are also good sources.
   • Smokers need to consume at least 35 mg more than the recommended daily dose. Tobacco reduces the amount of vitamin C in your body.

8. 

   Provide enough Vitamin K. Vitamin K increases bone density and strength, minimizes the risk of fractures and fractures. Most people can get enough vitamin K from the foods they consume and from their gut bacteria, which also helps in the production of vitamin K. The recommended daily intake of vitamin K will vary depending on the degree. year old.
   • Infants under 6 months of age need to take 2 mcg / day. Children 7-12 months old need 2.5 mcg. Children 1-3 years old need at least 30 mcg / day. Children 4-8 years old need 55 mcg. Children 9-13 years old are 60 mcg.
   • Adolescents need 75 mcg / day. Adult men (18+) need at least 120 mcg / day, and adult women need at least 90 mcg / day.
   • Vitamin K is found in many foods. Good sources include green leafy vegetables like spinach and broccoli, vegetable oils, beans, fruits (especially berries, grapes, and hazelnuts), and fermented foods like natto (fermented soybeans). and cheese.

9. 

   Do not take vitamin E supplements unless directed by your doctor. Vitamin E is an important part of your diet. It is an antioxidant with anti-inflammatory properties and fights free radicals that can cause cell damage in your body. However, vitamin E supplements may provide 100IU or more per dose, which is much more than the recommended daily dose. Use food supplement vitamin E can effectively reduce bone mass and prevent your body from forming new bone cells effectively, so you should not use it without consulting your doctor first. The recommended daily dose of vitamin E will vary depending on your age.
   • Infants under 6 months of age need 4 mg / 6IU per day. Children 7-12 months old need 5 mg / 7.5IU. Children 1-3 years old need 6 mg / 9IU per day. Children 4-8 years old need 7 mg / 10.4IU / day. Children 9-13 years old need 11 mg / 16.4IU / day.
   • Children 14 and older and adults need at least 15 mg / 22.4IU / day. Breastfeeding women need a little more, about 19 mg / 28.4IU / day.
   • You can usually get all the vitamin E you need from a well-balanced diet that includes fruits, vegetables, and beans. Food sources of vitamin E should include at least 10% of your daily value and include wheat germ oil, sunflower seeds, almonds, and vegetable oils. Although not high in vitamin E, other sources of vitamin E include peanuts, broccoli, kiwifruit, mangoes, tomatoes, and spinach.

10. 

    Keep track of how much caffeine you consume. A few caffeinated beverages, including coca and coffee, have been linked to bone loss, though the exact relationship is not known. Many health experts believe that the problem lies in replacing healthier drinks like raw milk and juice with coca or coffee. Ideally, adults should limit the amount of caffeine they consume below 400 mg / day.
    • Children and children under the age of 18 should not consume caffeine, as it is associated with many health and development problems. Caffeine doesn't stunt children, but it can cause other problems including heart palpitations and anxiety.
    • The phosphoric acid present in coca will also filter calcium from the bones. Soft drinks like ginger ale (ginger-flavored soft drinks) and non-phosphoric acid-free lemon-scented drinks have not been linked to bone loss, however, the sugars in these drinks are not good for you.
    • Some caffeinated beverages, such as black tea, have not been linked to bone loss.
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Method 2 of 2: Make a healthier lifestyle choice

1. 

   Avoid "diet" unless directed by your doctor. Excessive calorie restriction has been linked to weak bones and bone loss. People with anorexia nervosa, a human disorder that restricts excess calories over a long period of time, has a higher risk of developing osteoporosis. Your body needs a certain amount of calories and nutrients every day to maintain strong bones and muscles, but many weight-loss regimens do not provide a healthy balance. If you need to lose weight, you should consult your doctor, researcher or dietitian to develop a healthy diet and exercise.
   • Extremely ill people, whether natural or diet, are at a higher risk of osteoporosis.

2. 

   Control how much alcohol you consume. Alcohol consumption in the long term and in high levels can interfere with bone regeneration. It weakens bones and increases the risk of fractures or fractures. This is especially true for teenagers who consume alcohol. If you drink alcohol, you should only drink in moderation.
   • The National Institute of Alcohol Abuse and Alcohol Addiction has stated that drinking in a "harmless" or "moderate" manner is the safest way to prevent alcohol from having negative health effects. This is defined as no more than 3 drinks on a given day, and no more than 7 drinks a week for women. Men should have no more than 4 drinks on a given day, and no more than 14 drinks per week.

3. 

   Set aside at least 30 minutes a day to do weight bearing exercises. People who regularly exercise tend to have stronger bones. Weight-bearing exercise, which means your bones will have to carry all of your weight, which is especially important in building strong bones.
   • Women's bone mass peaks earlier than men, and they also possess lower bone mass. Exercise is especially important for women.
   • Regular exercise starting in childhood is the best way to continue this healthy routine throughout your life. You should encourage your child to run around, high jump, dance and play sports.
   • The American Institute of Orthopedic Surgery recommends activities such as brisk walking, dancing, aerobics, tennis, team sports, and strength training to help build and maintain. amount of bone.
   • Jump as high as possible for 10 reps and do it 2 times a day will also help strengthen bones.
   • Doing heavy gardening or garden work, skiing, skateboarding, and learning karate are also good options.
   • Sports like swimming and cycling don't require you to move your body weight around, so even though they're a pretty good part of your overall fitness plan, they're not good at growing. bone.
   • If you are at risk for osteoporosis or other medical conditions, you should consult with your doctor or a physiotherapist to make sure you have a safe and healthy exercise plan for yourself.

4. 

   Stop smoking and avoid smelling tobacco smoke. Smoking is very harmful to every part of the body, and bones are no exception. Smoking interferes with the body's ability to use vitamin D for calcium absorption and the body's ability to use vitamin C to regenerate new collagen, thereby, weak bones. In fact, smoking is directly related to reduced bone strength.
   • Smoking cigarettes also reduces the amount of estrogen in men and women. Estrogen is essential in helping bones store calcium or other minerals.
   • Research has shown that smelling tobacco smoke from childhood to adulthood can increase the risk of developing low bone mass later on. You should keep children and developing children away from cigarette smoke.
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Warning

• Do not consume too much calcium. Excess calcium can cause kidney problems, worsen arthritis and cause muscle pain.