Bone Health in Women: As we age, our bones, body, and overall health decline over time. To ensure a longer career with a healthy life, it is better to take precautions from the beginning.
Bone Health in Women: Why is bone health important? Well, it is the basic structure that sustains our body and we must nourish it for a healthier life as we age. Sometimes we don’t even realize it but our bones require more attention than we give them. Why wait for bone lesions to wake us up and then realize the importance of nutrition for calcium structures? Especially for women, bone health is of paramount importance. Women are more prone to the risk of bone loss after menopause.
According to nutritionist Loveneet Batra, throughout life, estrogen plays a critical 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
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.
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.
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.
Calcium rich diet
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.
Eat healthy, make bones healthier!
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