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5 Ways to Keep Strong Healthy Bones
Bone strength is a critical variable as we get older and Osteoparosis occurs when your body's ability to replace and reabsorb new bone reduces. Bone loss starts to occur when you get older, and your body's reabsorbs more old bone than the new bone it creates. So how can you keep good healthy bones for as long as possible here are 5 suggested ways to help you maintain healthy strong bones
1. Eat lots of Vegetables
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them (
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone (
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover.
2. Exercise preferably with some Weight Training
Exercise is always beneficial but exercise with some sort of weight training adds to your bone denisty. Its been proven in many studies to have an impact on your bone health.
3. Consider Taking a Collagen Supplement
Collagen is the bodys most used protien and as we age the volume of this declines, so the best way to keep your levels of this protein high if the body isn't producing enough is to take a supplement of collagen on a daily basis, as this will have positive impacts on the musco-skeletal system in general. So the bones need collagen in the joints and the bones to keep limb and active.
4. Get Plenty of Vitamin D & Vitamin K
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases (
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough. Its also critical in the new bone growth we talked about at the beginning in relation to Osteoparosis.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
5. Consume High Calcium Foods
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg (
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
So from this its safe to deduce that a supplement with Calcium and Vitamin D to ensure its absorbed at a sufficient rate is highly useful in treating and maintaining strong bones. Here is our recommendation for helping with Healthy Bones its an Australian produced brans and its reputation for quality is world renowned. Swiss Ultiboost Calcium & Vitamin D along with a Collagen Supplement is our vitamin of choice to ensure you receive long term strong healthy Bones.
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