13 Ways to Maintain Bone Health Easily
Maintaining Bone Health
Before discussing how to maintain bone health , you need to know that even though bone is a hard organ, bone is a living tissue equipped with blood vessels, marrow and nerves. Therefore, the bone will continue to improve its condition regularly.
If there is a disruption in the process of growth and bone repair, it risks increasing the incidence of fractures. The following are ways to maintain bone health that you can do, including:
1. Adjust the sitting position
How to maintain bone health that is often underestimated is about how you sit. The sitting position not only can make the bone structure change, but also can increase the occurrence of damage to the bone.
Usually, people who sit in an incorrect position will cause disorders such as aches, pains, and other disorders in the back bone. Therefore, do a good sitting position in an upright (not bent) manner and both feet tread the floor.
2. Increase calcium and vitamin D
The next way to maintain bone health is to increase calcium and vitamin D. Both of these are important nutrients that are needed by the bones to make them healthier and stronger. Both of these nutrients are also very easily obtained from cheese, soybeans, milk, salmon, sardines, eggs and yogurt. Apart from food, vitamin D can also be formed in the body with the help of sunlight.
You need to know, the calcium intake needed by adults is 1,000 milligrams per day, while vitamin D is needed around 200 IU. But when you enter the age of 50 years, then calcium intake becomes 1200 milligrams and 400-600 IU of vitamin D per day.
One of the easiest ways to maintain bone health is to walk regularly. By walking every day, the structure and bone density will improve. Try to walk 1 km every day. The distance is a fairly close distance for the size of walking sports. If you feel it's lacking, you can add it to a reasonable extent and not get too tired.
Apart from physical activity such as walking, another important thing to maintain bone health is yoga, cycling, or other light exercise. If your body rarely moves for a long time, it can vary bone health.
Not only does it make bones healthier, physical activity is also beneficial for maintaining the body's energy. However, if you have a high risk factor for fractures, avoid strenuous physical activities such as running, bending, jumping or turning the hip quickly.
4. Meet protein needs
Facts show that around 50 percent of the bones are made of protein. If you want to have strong and healthy bones, you must meet your protein needs well. Low protein intake can reduce calcium absorption in bones. This condition makes bones become brittle and bone formation is inhibited.
5. Eat vegetables
Broccoli, cabbage and some other vegetables are believed to prevent bone damage. In fact, vegetables that contain vitamin C can also stimulate bone-forming cells and protect them from damage.
6. Avoid alcohol and cigarettes
Another way to maintain bone health is to avoid alcohol and cigarettes. Alcohol and cigarettes can have a bad effect on bones. A study revealed that an alcoholic is more at risk of developing osteoporosis. While smoking activity can interfere with calcium absorption.
7. Weight lifting
One of the best types of exercise to maintain bone health is to exercise weight-bearing. Because, how to maintain bone health of this type can encourage the formation of new bones and prevent bone loss.
Weight-bearing exercise can increase mineral density and reduce bone inflammation. How to maintain bone health is useful to protect you from bone loss. Weight training can be done 2-3 times each week.
8. Avoid low-calorie diets
In addition to inhibiting the body's metabolic processes and making you more hungry, a low-calorie diet is something that is risky because it can endanger bone health and cause loss of muscle mass. Running a low-calorie diet actually makes bone density decrease.
9. Take collagen supplements
Collagen supplements are believed to protect bone health. Collagen is the main protein present in bones. Collagen itself contains amino acids, lysine, proline and glycine, which help maintain bone health. Even so, this method of maintaining bone health needs further research.
10. Include foods high in magnesium and zinc
Calcium is not the only mineral that is important for bone health. Some other minerals also play a role, including magnesium and zinc. Magnesium plays an important role in transforming vitamin D into an active form that increases calcium absorption
A study found that those who consumed 400 mg of magnesium per day tended to have bone density 2-3% higher than those who consumed half this amount every day.
In addition, zinc increases the formation of bone building cells and prevents excessive bone damage. Zinc also supports bone growth in children and maintenance of bone density in the elderly.
Although magnesium is found in small amounts in most foods, a good source of zinc includes beef, shrimp, spinach, flaxseed, oysters and pumpkin seeds.
11. Eat foods that contain omega-3
Omega-3 fatty acids are known for their anti-inflammatory effects. Omega-3 has also been shown to help protect against bone loss during the aging process. How to maintain bone health is not only related to omega-3 intake, it is also important to ensure that the balance of omega-6 with omega-3 fats is not too high.
A study revealed that those who consumed higher ratios of omega-6 and omega-3 fatty acids tended to have lower bone density than people with a lower ratio of both fats. In general, the best ratio of omega-6 to omega-3 is 4: 1.
12. Maintain an ideal body weight
In addition to nutritious food and exercise, how to maintain other bone health is to maintain an ideal body weight. Those who have less weight are at risk of developing osteoporosis and osteopenia. This condition is common in women who have experienced menopause as an effect of a decrease in the hormone estrogen.
13. Sleep in the right position
How to maintain bone health that often escapes attention is about sleeping position. The condition of a hard and uncomfortable mattress has the potential to cause symptoms of aches and pain in the bones. Maintaining bone health can be done by using a soft and comfortable bed.
After you know various ways to maintain bone health, another important thing to know is about bone abnormalities. Basically, low bone mass is when the bone loses important minerals, thus making the bones break easily. Some bone disorders that can occur include:
- Osteoporosis .
- Rickets and osteomalacia.
- Paget's disease.
- Bone infection.
- Bone tumor.
- Scoliosis .
Bone abnormalities are disorders that can interfere with your daily activities. Immediately consult a doctor to get the right treatment.
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