Bone density becomes increasingly important as we age. For some, the bones become so brittle that a fall can cause a fracture. The challenge, of course, lies in figuring out how to maintain healthy bone density.
Good bone density is easier to maintain when consumed foods rich in vitamin C and calcium. Healthy foods packed with vitamins and nutrients may not be as pleasing to your taste buds as less nutritious alternatives, however they are an essential component of a balanced diet. So let’s dive into how you can increase bone density on your own by changing your dietary and lifestyle habits.
Fill up on fruits and vegetables rich in vitamin C
Vitamin C is important for the production of collagen, which ultimately facilitates the development of stronger bones. Bone health problems can also be the result of excessive alcohol and/or caffeine intake, long periods of physical inactivity, stress, and lifestyle issues. At a minimum, you should consume at least 3 to 5 servings of vegetables and fruits, every day, just to reach the “recommended” 90 mg of vitamin C per day, to avoid scurvy. But in reality, each person needs much more to maintain a healthy body.
Keep in mind that this vitamin is water soluble, so the body will excrete excess if high doses are taken as a supplement. Some examples of foods rich in vitamin C are camu camu, broccoli, kiwis, black currants, bell peppers, most citrus fruits, and Brussels sprouts.
Increase your intake of natural calcium
Calcium is also essential for bone health. Calcium can be consumed through food or a supplement. The upper end of the recommended calcium limit is a daily intake of 2,500 mg. However, this suggested intake is applicable to adults between the ages of 19 and 50.
Those over 51 years of age are recommended to consume 2000 mg per day. Calcium and phosphorous work in unison to generate hydroxyapatite, a mineral that increases bone density and strength. Reduced calcium levels can be difficult to identify, since the vast majority of calcium is found within the bones. If blood levels drop, calcium moves from the bones into the bloodstream, increasing the likelihood of low bone mineral density.
Although calcium is essential for the health and strength of bones in posterity, it will not produce the desired result unless it is consumed in unison with other vitamins. Therefore, consume calcium in combination with vitamins D and K to get the most out of it and ultimately maximize the strength of your bones. Vitamin D ensures that calcium can be absorbed into the bloodstream. Vitamin K sends calcium to the bones.
eat more protein
Increase your protein intake and you’ll reduce your chances of a bone fracture after a fall or other accident. Protein supports bone strength and structure, which is especially important for bone health in people over 65 years of age.
As with any food choice, be sure to focus on quality and don’t overeat.
Avoid low-calorie diets for too long
Low-calorie or calorie-restricted diets in which a minimal amount of food is consumed can inevitably lead to bone health problems. Such an extreme diet even has the potential to stimulate bone density loss.
Of course, fasting or intermittent fasting has its purpose and can serve you well with your health goals. But depending on your particular needs, getting enough of the right nutrition, based on your activity level, will help you maintain healthy bone density.
One final note: In terms of lifestyle habits to keep your bones strong, never underestimate the value of strength training or simply staying physically active on a regular basis.
republished from NaturalHealth365
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