Improve your bone health with a proper diet and regular resistance-based exercises.
Our bones have reached their peak mass at the age of 18 or 19, though some bones are still developing when we’re in our 20s. Generally, by the age of 30 our bones have stopped growing and will start to lose density if we don’t do anything about it. At worst, we might suffer osteoporosis, in which our bones deteriorate as the density falls.
What should you do to form stronger and healthier bones?
Quality nutrition
Our bones are mainly made up of protein that contains our connective tissues, blood vessels, nerves, and the central marrow. A quality diet will definitely improve bone health.
Calcium plays a big part in building healthy bones, but taking calcium alone isn’t as efficient as taking it with vitamin D. Does that mean the more calcium (with vitamin D) I take, the healthier my bones get? Not necessarily. Our recommended daily intake for calcium is between 600 mg and 200 mg. Consuming too much calcium can be harmful to your body, so be sure to eat smart!
Try high-calcium foods such as cheese, yogurt, milk, Chinese mustard greens, and cabbage, which are the ones that our body absorbs best. Also consider taking a vitamin D supplement to assist with the absorption of calcium. Eat a good balance of whole foods such as colorful vegetables and fruits—dried or fresh—nuts, seeds, and organic dairy products.
Regular exercises that weigh on your bones
Did you know that bone is continually rebuilding itself, and bone cells are sensitive to strain? As we strike the ground as we run and walk, or put pressure on our bones as we lift weights in the gym, our body sends signals to enhance bone formation and build strong bone mass. Exercises such as jogging and weight training—whether you’re lifting your body weight or free weights—are good choices.
To summarize, combining regular resistance training with good nutrition will help keep our bones strong and healthy. It’s just as simple as that. Be sure to stock up on fresh, quality whole foods next time you’re at the grocery store!
Thanks to Precision Nutrition for giving me this great research information to share with you.
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