What foods build strong bones, including and nutrients, exercise, and a healthy lifestyle? Strong bones are one of the prerequisites for a healthy and active life if you are in middle age or old age. People with strong bones are, to a lesser extent, prone to broken bones and osteoporosis in old age.
We need to get more nutrients into our daily diet because our body is not able to produce them alone. Healthy bones need a diet rich in vitamins and minerals, with an emphasis on calcium and vitamin D intake. Namely, calcium and vitamin D should be taken in parallel because the absorption of vitamin D can not take place without the presence of calcium.
If you are going to ask anyone – what is most important in a healthy bone diet, calcium and vitamin D will surely answer you.
And, yes, it’s right because calcium is the most abundant mineral in the body and is mostly found in bones and teeth, and vitamin D is needed to absorb calcium.
What can fascinate you here is that being the most important does not mean that they are the only ones needed. Overall good nutrition and physical activity are important for normal bone regeneration and maintenance.
Other nutrients are needed, of which we will single out some of the most important here.
What should be done in order to preserve the bones?
There are more than 200 bones in our body – strong, dense, and mobile (joints), which allow us to move and protect the internal organs.
They are made up of hard connective tissue and calcium, and there are two main types of bone: cortical, which makes up about 80 percent of our bone mass and is found in the bones and skull, and trabecular, which make up about 20 percent of the bone. at the ends of the great bones, the spine and the pelvis.
During our lifetime, a small amount of bone regenerates and the loss of bone mass increases with age. Trabecular bone is consumed faster than the cortex, especially in menopausal women. Bone loss can be achieved through diet and adequate physical activity.
Why calcium is so important?
Calcium is most abundant in milk and dairy products. More than 99% of the calcium in our body is stored in the bones and teeth to keep them strong.
When calcium is absorbed in our body, it is transported to the bones with the help of vitamin D.There, together with phosphorus, they give strength to all bones.
Bones grow and form from the tenth to the twentieth year of our lives. After the age of 30, that process slows down and lasts until the age of 30.
The body then begins to consume stored calcium reserves to maintain the proper functioning of the nervous and cardiovascular systems.
Many studies show that calcium protects against high blood pressure. The American Medical Institute recommends a daily intake of 1000 mg of calcium.
Calcium also helps protect against cancer.
Nutrients for healthy bones
Bone is a living, growing tissue made up of collagen – a protein that gives bone shape and hydroxyapatite (made from calcium and phosphorus) – a mineral that gives bone strength and toughness.
In addition to protein, calcium, and phosphorus, there are other nutrients associated with bone health.
Here are some of them and where to find them:
- Calcium – dairy products, nuts, and green leafy vegetables
- Phosphorus – found in many types of food. Milk, meat, legumes, seeds, cereals.
- Vitamin D – found in oily fish, liver (liver), and foods fortified with iron.
- Magnesium – stimulates the production of the hormone calcitonin which helps to transfer calcium from the bloodstream to the bones.
- Magnesium is also needed to convert vitamin D to its active form, which actually supports calcium absorption. You will find it in leafy vegetables, nuts, seeds, and cereals.
- Potassium – helps maintain the balance of calcium in the body. It is found in watermelon and melon, eggplant, banana, peach, potato.
- Vitamin C – necessary for the formation of collagen. It is found in citrus fruits, peppers, cabbage, kiwi, strawberries.
- Boron – a mineral that helps the body effectively use and combine the minerals mentioned above. It is found in dried fruits, peanut butter, avocados.
What to eat for healthier bones?
Products rich in protein
Consuming products that contain higher amounts of protein helps strengthen bones, so pay attention to turkey, chicken, fish, cheese, eggs, milk, tofu, lean beef, soy milk, beans, nuts, and various seeds.
Whole grains
It is important to include enough carbohydrates in the diet so that our body does not turn to the use of energy from proteins. Consume brown rice, oats, cornflour, and buckwheat.
Green leafy vegetables
Green leafy vegetables are an excellent source of minerals needed to maintain bone density and health. Primarily, these are calcium, magnesium, phosphorus, potassium, and iron. Include kale, Chinese cabbage, and cabbage in your menu.
While spinach and chard are rich in calcium, they also contain higher levels of oxalates, which can block calcium absorption.
10 types of foods that build strong bones
1. Soy
Soy is rich in protein and is an excellent choice of calcium. It is recommended for adults to consume up to 1000 mg of calcium per day.
2. Fish
Milk, cheese, and yogurt will not help you without a daily dose of vitamin D which helps the body absorb calcium. Fish is a great source of vitamin D. Salmon is rich in protein and omega-3 fatty acids.
It is recommended to have it on the menu several times a week because 50 g of salmon contains 181 mg of calcium.
3. Bananas
This tropical fruit is an inexhaustible source of potassium, which also improves bone health. One banana contains about 400 mg of potassium.
4. Potatoes
Potatoes, like bananas, are an excellent source of potassium, and one potato contains about 700 mg.
5. Almonds
Nuts, like olive oil, are high in healthy fats. Almonds are rich in calcium and magnesium, which are essential for a healthy skeleton.
6. Red beans
It is most common in South America and can also be found in health food stores. This type of bean is rich in calcium, potassium, folic acid, and has great nutritional value.
7. Broccoli
This type of vegetable is known to be used as a prevention for some forms of cancer. Cooked with a few drops of olive oil, broccoli is a rich source of calcium.
For even greater effect, raw broccoli is recommended in the salad.
8. Orange juice
This drink is recommended in the morning. A glass of orange juice combined with a healthy breakfast is a great source of calcium.
9.Soin milk
This milk is an ideal substitute for cow’s or goat’s milk. One cup of soy milk contains 368 mg of calcium. In addition, soy milk does not cause digestive problems.
10. Milk and dairy products
Milk and dairy products are known as products for healthy and strong bones.
Dairy products are the largest source of calcium that our body needs, especially for the formation and maintenance of healthy bones.
Good and bad habits important for healthy and strong bones
Our daily habits can harm or improve our health. This also applies to the condition of our bones.
Adding leafy vegetables to the menu, maintaining a healthy weight, quitting smoking are just some of the habits that help us improve bone health.
Take a look at 9 more habits that have a positive effect on them.
Running
Not only will running help us maintain a normal weight, but it is also high-intensity training that improves the condition of our bones and bone tissue.
Exercise
Exercise will support your muscles, but will also have a beneficial effect on the health of your skeletal system.
Eat more nuts
Almonds, walnuts, hazelnuts are good sources of magnesium, a mineral that improves bone structure and helps the body absorb calcium.
Get enough vitamin D
It is important that your body absorbs calcium better.
Add more fish to your menu.
It is rich in vitamin D and omega-3, which are important for bones.
Cut down on fizzy drinks
According to some studies, the sugar in these drinks, as well as other unhealthy ingredients they contain, can affect the body’s calcium levels.
Eat balanced
If you want to keep your bones healthy, eat more fresh fruits and vegetables, whole grains, nuts, dairy products, and seafood.
They can improve bone tissue, but they will also provide you with phosphorus, vitamin K, vitamin B6 and B12, and magnesium.
Be careful with strict diets
You should not underestimate your diet, even when trying to lose weight.
Diet, excluding important food groups, affects bone tissue, the synthesis of hormones, and especially estrogen, which is essential for the health of the skeletal system.
Spices
Add useful herbs and spices to your menus, such as oregano, garlic, pepper, and more that can help you reduce the amount of salt you put in your dishes.
You can see more healthy salt substitutes. Foods rich in salt affect the body’s ability to retain calcium. Last but not least, be careful with salty and processed foods such as nuts, chips, snacks, and sausages.
Eat more olives and olive oil
They enhance bone health. It is good that the olives are not marinated so they do not have much salt.
Exercise affects for building strong bones
Today it is known that exercise affects bone density and bone health. With exercise, we expose the bones to greater mechanical loads and thus strengthen them than at rest and thus strengthen them.
The best example of this is the fact that in one year in a state of immobility leads to the loss of about 40% of bone mass, while on the other hand, the limited increase in bone mass with exercise is only a few percent of the initial bone mass in one year.
But it is also known that when it comes to exercise, not all exercises have the same effect on building healthy, strong bones and preventing osteoporosis. In fact, some forms of exercise may be associated with bone loss and osteoporosis, even in elite athletes.
Also, in order to be in line with fashion trends, many women today follow a strict diet in combination with exercise can pose a high risk of health problems, which among other things can be manifested by the significant loss of bone mass.
While the effect of bone density maintenance exercises has been scientifically proven, there are still differing opinions about the type, intensity, and duration of exercises that can affect the bone-building.
Numerous studies comparing bone density in athletes and non-athletes have shown higher bone density in athletes, especially in athletes involved in power sports.
https://youtu.be/h46m5aYWTwM
Initial research into models of athletes from a variety of sports/disciplines suggests that athletes in strength sports have 30-40% higher bone density than athletes in endurance sports (eg athletes).
Strength training seems to stimulate bone structure and directly affect muscle pressure in the bones or increase the effect of bone gravity when lifting weights.
The effects were also found to be greater in men than in women.
It is recommended to exercise three times a week with an intensity greater than 60% with a maximum of one repetition lasting more than one year, in order to obtain a physiologically significant increase in bone mass.
How much exercise to strength bones
However, other studies have shown that endurance exercise for 20-60 minutes a day, 2-3 times a week, is just as effective in increasing bone mass as strength training.
However, it should be noted that in the average population a high level is established between strength and muscle mass with bone mass, but between aerobic capacity with bone mass.
It has been found that male athletes who run between 24 and 32 km have a higher density of bones in the lower extremities, compared to athletes who run shorter distances per week but compared to those who run more than 32 km per week.
This finding is interpreted as lower testosterone levels and higher cortisol levels resulting in a catabolic effect on the bones.
Cyclists and marathon runners have a higher bone density in the lower extremities, but it is interesting to note that the density of the spine and upper extremities are equal to or even lower than in non-sports people.
These results are not surprising given that their upper body is active or inactive relative to their lower body.
The same results were observed in swimmers. Bone density is identical to the previous group, indicating that swimming has no effect on bone density.
When it comes to female athletes, longitudinal studies have shown that the establishment of the menstrual cycle is very important for improving the skeletal system.
But it must be noted that gymnasts, unlike athletes, are often not exposed to a decrease in bone density due to oligo or amenorrhea.
This is probably because their specific activity is characterized by landings and other “high impact” loads that have a strong gravitational effect on the load segments of the skeleton.
It can be concluded in the end that physical activity and exercise, together with a proper diet rich in vitamins and minerals, the only sure way to strengthen bones and thus prevent the risk of osteoporosis.
It is predicted that by 2050 the number of fractures, of the current two million inhabitants, will increase to 6.3 million per year. So start exercising today for stronger bones and a better life in the future.
Recommended daily doses of calcium
- Babies (0-6 months) – 210mg
- Babies (7-12 months) – 270mg
- Children (1-3 years) – 500mg
- Children (4-8 years) – 800mg
- Kids (9-18 years) – 1 300mg
- Adults (19-50 years) – 1 000mg
- Adults (51 years and older) – 1 200mg
Menopausal women have increased calcium needs.
They need to be especially careful about the amount of calcium they take to protect themselves from osteoporosis.
Symptoms of calcium deficiency
Some of the symptoms that can occur with a deficiency of this important mineral are:
- Joint pain and frequent fractures of the body;
- Brittle nails;
- Insomnia;
- Muscle cramps;
- Eczema;
- Numbness in the legs and arms.
If left untreated, calcium deficiency can lead to osteoporosis.
Osteoporosis is a disease of the skeletal system, which leads to a decrease in bone elasticity and the appearance of fractures.
