Building healthy bones has been a topic of conversation since childhood. Remember your parents telling you to drink your milk and eat your vegetables so you would grow up to be big and strong? Our bones relied on this vital nutrition to reach optimum density.
Bones are formed and strengthened from childhood into early adulthood. By a certain age, if you have not reached peak bone mass, you may be placed at a higher risk of injury or bone-related disease later in life.
Luckily, there are ways we can strengthen our bones even in adulthood. Nutrition and lifestyle changes can assist in building bone mass and strengthening the joints.
Diet for Healthy Bones
Vegetables: Consuming green, leafy vegetables will prove fruitful for your bones! Veggies are full of vitamin C, which stimulates the production of bone-forming cells. They are also a great source of calcium. Calcium aids in increasing bone density, making them stronger and less susceptible to injury. Vegetables like broccoli and cabbage are excellent sources of bone-strengthening vitamins.
Dairy: Dairy is full of calcium that can increase bone density. Milk, yogurt, cheese and soy products are all excellent sources of calcium from dairy.
Protein: Eating plenty of protein boosts calcium absorption. By consistently eating enough protein, you also ensure that your bones do not lose bone mass during weight loss.
Exercise for Healthy Bones
Strength training exercises (also called weight-bearing exercises) help build and maintain strong bones. These exercises assist in facilitating the formation of new bone by placing pressure on the bones throughout the body. Under stress, they grow stronger.
Strength training exercises include lifting weights, using weight machines, activities with resistance bands, and utilizing your body weight through push-ups, sit-ups, pull-ups or squats. Participating in strength training will also reduce your risk of developing osteoporosis.
Maintaining a healthy bone structure is a vital component of overall well-being. Starting with the bones, strength and physical fitness may be improved throughout the body.
Are you looking to lose weight and be more healthy? Call the Garcia Weight Loss clinic today at 813-803-6545.