How do you make your bones stronger and keep them strong as you age? Bones are important to the body because they provide support and shape. When it comes to strengthening your bones, one of the best ways to do it and maintain good bone health is to exercise. Exercise, especially as you age, reduces the risk of developing bone-thinning diseases like osteoporosis. If you implement a minimal 30 minutes of weight-bearing exercises (i.e. walking, jogging, tennis and dancing) into your daily routine, it will help make your bones both stronger and denser. Bone health can also be affected by certain medications, smoking and too much alcohol consumption.
If you would like to build bone strength through food consumption researchers identified eight specific bone-building nutrients:
1. Calcium
Calcium is one of the most important nutrients to bone, if consumed daily (1,000 to 1,300 mg) in diet you increase prevention of osteoporosis.
2. Magnesium
Magnesium is used to treat and prevent osteoporosis, help neutralize metabolic acids, and absorb calcium.
3. Potassium
Potassium is used to prevent the aging process by slowing down bone mineral density.
4. Protein
Protein is a great bone builder, just don’t consume too much.
5. Vitamin C
Vitamin C helps the body produce collagen, which helps slow down bone loss rate in old age.
6. Vitamin D
Vitamin D is critical to bone health and can be found in foods or made by the body from the sun.
7. Vitamin K
Foods rich in Vitamin K have been linked to lowering risks of fractions.
8. Soy Protein
If you have a bone mineral density, you should incorporate foods that are high in soy.
Disclosure: Always remember before you begin an exercise regimen you should discuss it with your doctor to ensure your safety.
Written by: Jamacia Magee, FizzNiche Staff Writer
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