Bones– it gives structure to human body. There are 206 bones in human body. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it’s needed by other parts of the body.
So always, take good care of your bones but how, don’t worry keep reading, you will get to know.
Take plenty of calcium-rich foods to keep bones strong like – Milk, Yogurt, Cheese, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like spinach. The RDI (Recommended dietary Intake) for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women needs to consume 1,200 mg.
- Get enough vitamin D – Milk, Fatty fish, yogurt Eggs.
- Potassium, vitamin K and magnesium help your body to absorb and use calcium. So get these important nutrients by eating a variety of healthy foods like vegetables and fruits, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein helps to build muscle, which helps keep bones strong.
- Vitamin C rich vegetables and fruits are very important to have as they stimulate the production of bone forming cells and its anti-oxidants effect protect bone cells from damage.
- Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf, Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong, Stretching exercises like yoga.
- Engaging in most specific exercises can help building and maintain strong bones. Studies have clearly shown that in older aged people who had performed weight bearing exercises have bone mineral density, bone strength, bone size.
- Having too much caffeine can decrease the amount of calcium you absorb.
- Limit Alcohol.
- Consume enough protein as it is very important for healthy bones. In fact, 50% of bones are made up of protein. Studies proves that low protein intake decreases calcium absorption and may also affect bone formation.
- Don’t consume too much salt(sodium) to keep bones stronger.
- For adults between 19 to 50 and above, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day.
- Always consume the recommended calories per day, as low calorie intake may reduce the bone density. So, take well balanced diet which atleast gives you 1200 calories per day.
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Now there is one more important thing called Collagen which is made up of beneficial amino acids. Collagen plays an important role for aging skin, but it’s not just a wrinkle-reducing product. This essential nutrient is the primary protein that makes up your bones. This includes lysine and proline, which boost up the bone development and also help your tissues and muscles.
Your body makes its own collagen, but collagen production often decreases once you hit your mid-20s. Because of this, many people needs supplement with collagen drinks or powders as they age.
Test for checking Bones health- Bone density test, Ct scan.
