Bone health in women: Women are more likely to have low bone density that can lead to osteoporosis. That’s why it’s even more important for women to take care of their bone health.
Bone Health in Women: The basic structure of our body is our bones. It is only our skeleton that supports all other systems. Bones are like blueprints and foundations. a crack in the foundation can cause the building to collapse. Similarly, keeping our bones healthy is paramount or else it could affect our work. Ladies, special attention please. Yes, women are more prone to developing low bone density as they age. In severe loss of bone density, there is a risk of developing osteoporosis, a bone health condition in which the bones become weak and brittle. Women are more prone to the risk of bone loss after menopause. According to nutritionist Lovneet Batra, throughout life, estrogen plays a key role in regulating bone production and turnover. However, during menopause, estrogen levels in the body drop. Consequently, bone breakdown begins to exceed bone formation, resulting in porous, weak, and brittle bones.
So ladies, why wait until the eleventh hour when we can start taking precautions right away?
Here are 5 ways to naturally improve bone health
1. Green vegetables to the rescue
Leafy green vegetables (including spinach, turnip greens, kale, cabbage, and broccoli) provide nutrients, vitamin K and calcium, which play a role in improving bone health. Also, vegetables are important for vitamin C and increase bone mineral density.
2. Strength training
Weight-bearing or high-impact exercises are important for maintaining bone health. Walking, jogging, aerobics and climbing stairs, etc. are good practices to incorporate into your physical activity routine for a healthy bone life.
3. Diet rich in calcium
Bones are mainly made of calcium and a diet rich in calcium is the most important thing that one should include in their diet every day. Dairy products such as milk and cheese have significant calcium components. It is also an important nutrient for healthy cell function. Your body requires calcium to support muscle and nerve function, regulate blood pressure and hormone levels, and facilitate communication between cells.
4. Eat a diet rich in protein
Tofu, chickpeas, and flaxseeds have bone-building benefits. Plant-based proteins contain phytoestrogens, which mimic estrogen in the body, which can help increase estrogen levels. It is essential for bone health because it promotes the activity of osteoblasts, which are the cells that form new bone. According to Healthline.com, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and overall body.
5. Limit alcohol, quit smoking
Substance abuse will only make things worse. Therefore, women should limit alcohol intake and quit smoking altogether.
6. Maintain a healthy weight
It is essential for every body to maintain a healthy and balanced weight according to the BMI. In addition to a nutrient-dense diet, it is also important not to be underweight or overweight, as this will directly affect bone structure.
So ladies it’s time to eat healthy and make your bones healthier!
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