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This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 38 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,749 times.
When you think of bones, what do you usually think of? It’s important to remember that the skeleton in your body is not dead matter, nor is it “dry”. They are composed of living tissues with a continuous cycle of aging and regeneration. As you age, bone degeneration occurs faster than the rate of new tissue regeneration, leading to a decrease in bone density. You need to consistently take the following steps throughout your life to increase bone mass and density, and reduce your risk of osteoporosis, fractures, and fractures as you age.
Steps
Choose foods that are good for bones
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Consume more calcium. Calcium is the most abundant mineral in the body with 99% of the mass in bones and teeth. [1] X Source of Research Therefore, an adequate supply of calcium will help healthy bones develop and maintain bone density. [2] X Trusted Source Mayo Clinic Go to Source Many Americans don’t get enough calcium in their daily meals, especially women. [3 ] X Research Sources Ervin RB, Wang CY, Wright JD, Kennedy-Stephenson J. Dietary intake of selected minerals for the United States population: 1999-2000. Advance Data from Vital and Health Statistics, number 341. Hyattsville, MD: National Center for Health Statistics, 2004. The recommended daily calcium intake varies depending on your age and gender. [4] X Research Sources
- Adult men under 70 and women under 50 need at least 1,000 mg of calcium per day. This figure for men over 70 and women over 50 is 1,200 mg. Women who are pregnant or breastfeeding need at least 1,300 mg of calcium per day.
- The main sources of calcium for Americans are dairy products such as milk, cheese, and yogurt, which are rich in calcium. [5] X Source of Research If you choose soy milk, almond milk or other dairy alternatives, look for calcium-fortified varieties.
- Vegetables rich in calcium include turnips, collard greens, Chinese cabbage (bok choy), cowpeas, kale, and broccoli. [6] X Research Source Although it is good for health, spinach is not a good source of calcium because the oxalic acid in vegetables reduces the body’s ability to absorb calcium from vegetables. [7] X Research Sources
- Canned sardines and salmon are good sources of calcium (the fish bones in these products are made to be eaten). Sardines and salmon are also rich in omega-3 fatty acids that are essential for the brain. [8] X Research Source They also have vitamin D to help the body absorb calcium more easily.
- Breakfast with low-sugar whole grains, fortified with calcium and other nutrients. Since many people have the habit of having breakfast cereal with milk every day, this is a stable source of calcium.
- Calcium is also made into functional food tablets, with two main forms: calcium carbonate and calcium citrate. You should take calcium carbonate with food, while calcium citrate does not require taking after meals but is more expensive, suitable for people with ulcerative colitis or malabsorption. [9] X Research Sources If you already get enough calcium from your meals, don’t take supplements, unless directed by your doctor. Consuming too much calcium can cause unpleasant side effects and potentially form kidney stones. [10] X Trusted Source PubMed Central Go to Source
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Consume more vitamin D. Vitamin D helps increase the body’s ability to absorb calcium, which is also an essential component in the process of bone regeneration. [11] X Research Source People under 70 years of age should get at least 600IU of vitamin D per day, 800IU for people over 70 years old. [12] X Research Sources If you are at risk for vitamin D deficiency, blood tests are needed to determine the level of supplementation needed.
- Vitamin D is not present in most foods. Fatty fish like swordfish, salmon, tuna and mackerel are the best natural sources of vitamin D (and omega-3 fatty acids). Beef liver, cheese, some mushrooms and egg yolks also contain small amounts of vitamin D. [13] X Research Source
- Milk is often fortified with vitamins A and D. Many drinks and cereals are also fortified with vitamin D.
- You can check the nutrition facts of many foods by consulting the United States Department of Agriculture National Database here.
- Spending time in the sun is also a great way to absorb vitamin D. Ultraviolet rays trigger vitamin D synthesis, although this way people with high melanin levels (dark skin) produce less. more vitamin D. [14] X Research Sources Whenever exposed to the sun you should wear a sunscreen with a high SPF of at least 15. [15] X Credible Sources Centers for Disease Contrp and Prevention Go to source
- However, many experts believe that it is safe to spend 5-10 minutes a day in the sun without sunscreen, so the body produces more vitamin D.
- Vitamin D is also formulated as a functional food, there are two types, D2 and D3. Both are equally effective at normal doses, although D2 may be less effective at high doses. Vitamin D toxicity is rare.
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Eat foods with magnesium. Magnesium is an important mineral for every part of the body including the bones, with bone magnesium accounting for about 50-60% of the total body magnesium. Many people do not get enough magnesium from their daily meals. Adult men need at least 400-420 mg per day, with women 310-320 mg. [16] X Research Sources There are many dietary sources of magnesium, such as:
- Almonds, cashews, peanuts and peanut butter
- Green leafy vegetables like spinach
- Whole grains and beans, especially black beans and soybeans
- Avocados, whole potatoes, and bananas
Note: Magnesium competes with calcium for absorption, so if you provide little calcium, magnesium can cause calcium deficiency in the body. However, if the amount of calcium in the meal is enough, you do not have to worry about this effect.
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Eat foods high in vitamin B. Vitamin B12 deficiency reduces the number of osteoblasts, the type of cells responsible for new bone formation. People who are deficient in vitamin B12 are prone to fractures and rapid loss of bone density. [17] X Research Source Adults need at least 2.4 mg of vitamin B12 per day. Food sources of this vitamin are: [18] X Research Sources[19] X Research Sources
- Organ meats like liver and kidney
- Beef and other red meats like wild game
- Shellfish, especially oysters and oysters
- Milk, fortified cereals with B vitamins and dairy products
- Cereals and vegetables contain little or no vitamin B12. Nutritional yeast has vitamin B12.
- Vegetarians find it difficult to get enough vitamin B12, so they can take supplements in the form of capsules or liquid sublingually. [20] X Research Sources
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Get enough vitamin C. Bones are made up mainly of cplagen, a protein that provides the “framework” and is then fortified with calcium. [21] X Research Sources Vitamin C stimulates procplagen formation and promotes cplagen synthesis. Getting enough vitamin C helps you increase bone mineral density, especially for women who have gone through menopause. [22] X Trusted Source PubMed Central Go to Source[23] X Trusted Source PubMed Central Go to Source Adult males need at least 90 mg of vitamin C per day, 75 mg for women. Food sources of this vitamin are: [24] X Research Sources
- Citrus fruits and their juices, red and green peppers, tomatoes, kiwi, strawberries, cantaloupe and Brussels sprouts
- Cabbage, cauliflower, potatoes, spinach and peas
- Cereals and foods fortified with vitamin C
- Most people get enough vitamin C from food, but if you need more vitamin C you can take a supplement, such as Ester-C®. [25] X Research Sources
- Smokers should consume at least 35 mg more than the recommended amount per day, as smoking reduces vitamin C in the body.
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Get enough vitamin K. Vitamin K increases bone density and even reduces the risk of fractures. [26] X Trusted Source PubMed Central Go to Source[27] X Trusted Source PubMed Central Go to Source Adult males need at least 120 mg per day, while women need 90 mg. Normally, the diet can provide enough vitamin K, bacteria in the gut also produce vitamin K. [28] X Research Sources This vitamin also occurs in many foods, but is abundant in the foods below. : [29] X Research Source
- Green leafy vegetables like spinach, kale, broccoli, collard greens and turnip leaves
- Vegetable oils, especially soybean and nut oils
- Fruits like berries, grapes and figs
- Fermented foods, especially those made from fermented soybeans and cheese
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Monitor vitamin E intake. Vitamin E is an antioxidant with anti-inflammatory properties, which is an important component of a healthy, balanced meal. Adults should get at least 15mg/22.4IU of vitamin E per day. However, you must be careful with vitamin E supplements as they often provide more than 100IU per dose, much higher than the recommended daily amount. [30] X Research Sources Many studies show that taking vitamin E supplements reduces bone density and new bone formation. [31] X Trusted Source Nature Go to Source[32] X Trusted Source PubMed Central Go to Source
- The daily intake of vitamin E from the diet is unlikely to pose any danger to the bones, and at the same time offers many other health benefits.
- Good food sources of vitamin E include nuts, vegetable oils, spinach, broccoli, kiwi, mango and tomatoes. [33] X Research Sources
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Watch out for caffeine and alcohol. The link between caffeine and bone density is still not entirely clear, but it appears that certain caffeinated beverages are associated with decreased bone density, such as cola and coffee. [34] X Sources Other caffeinated beverages such as black tea have no effect on bone density. [35] X Trusted Source Cleveland Clinic Go to Source Heavy drinking is not good for general health, including bones. [36] X Research Source Note that cola may be more harmful to bones because of its phosphorus content.
- The National Institute on Alcohol Abuse and Alcoholism (USA) says that “moderate” or “light” drinking is the safest way to avoid harm to health. Healthy drinking habits are defined as no more than 3 cups a day, and no more than 7 cups per week for women. For men, no more than 4 cups a day, and no more than 14 drinks a week. [37] X Research Source
Choose a healthy lifestyle
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Spend 30 minutes a day doing weight-bearing exercises. When muscles move they also pull on bone, and this pull helps build bone tissue. So weight-bearing exercise can make bones stronger and stronger. [38] X Trusted Source PubMed Central Go to source
- Use cardio exercises like running, swimming, and cycling to build muscle and build bones.
- Alternate your workout with exercises like brisk walking, hiking, playing tennis, or even dancing.
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Enhance muscle health. Muscles help position bones and strengthen muscles to build and maintain bone density. [39] X Research Sources
- Lifting weights, training with elastic bands, and exercises that use body weight such as push-ups have the ability to strengthen muscle strength very well.
- Yoga and Pilates exercises also help people improve their health and flexibility. However, people who already have osteoporosis should not do certain poses because of the risk of fractures or fractures.
- If you’re concerned about your risk factors, it’s a good idea to consult with your doctor or physical therapist to find the right exercise for you.
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Jump around. The high jump game is not only for kids, it is also a good sport for the bones. A recent study in perimenopausal women found that just 10 jumps twice a day increased bone density and delayed osteoporosis. [40] X Research Source
- Stand barefoot on a hard floor and jump as high as you can. Rest for about 30 seconds between jumps.
- You can also try jumping over the bar or jumping on a trampoline.
Warning: High jump is not for people with osteoporosis because of the potential for falling and breaking bones, nor is it suitable for people with hip or leg problems, or other health conditions. You should ask your doctor if you are not sure if you should dance.
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Give up smoking. As you know, smoking is extremely harmful to health, but did you know that smoking is also linked to the risk of osteoporosis? [41] X Trusted Source National Health Service (UK) Going to the Source Secondhand smoke interferes with the body’s ability to use minerals and nutrients. [42] X Research Sources[43] X Trusted Source PubMed Central Go to Source It is directly related to low bone density. [44] X Research Source
- If you smoke, quit immediately to reduce your risk of many different diseases. [45] X Trusted Source Centers for Disease Contrp and Prevention Go to the source The more you smoke, the higher your risk of fractures and loss of bone density.
- Exposure to tobacco smoke during adolescence and early adulthood also increases the risk of osteoporosis later in life. [46] X Research Source
- Smoking also lowers estrogen levels in women and leads to weak bones.
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See your doctor if diet and exercise aren’t enough to improve osteoporosis. Even if bone loss has already begun, your doctor may prescribe medication to slow it down. [47] X Research Sources They rely on the amount of vitamins and minerals you consume, and the results of blood tests to determine your needs.
- Estrogen and progestin help maintain bone density in both men and women, which the aging process reduces levels of these two hormones. Therefore, hormone supplements, including those that provide estrogen, help reduce the risk of developing osteoporosis.
- Medicines that treat and prevent osteoporosis include ibandronate (Boniva), alendronate (Fosamax), risedronate sodium (Actonel), and zpedronic acid (Reclast). [48]X Research Source
Advice
- The subjects at high risk of osteoporosis are women, the elderly, Caucasians and Asians, people with small bones. Certain medications such as steroids increase the risk of osteoporosis.
- Anorexia also increases the risk of osteoporosis.
- If you are at risk for osteoporosis or are over the age of 50, you should have a bone density test. [49] X Research Source
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This article was co-written by Laura Marusinec, MD. Marusinec is a licensed pediatrician at Children’s Hospital of Wisconsin, and she is a member of the Clinical Practice Council. She received her PhD from the University of Wisconsin School of Medicine in 1995 and completed her residency at the University of Wisconsin School of Medicine with a major in Pediatrics in 1998. She is a member of the American Medical Writers Association and the American Medical Writers Association. Children’s Emergency Care Association.
There are 38 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,749 times.
When you think of bones, what do you usually think of? It’s important to remember that the skeleton in your body is not dead matter, nor is it “dry”. They are composed of living tissues with a continuous cycle of aging and regeneration. As you age, bone degeneration occurs faster than the rate of new tissue regeneration, leading to a decrease in bone density. You need to consistently take the following steps throughout your life to increase bone mass and density, and reduce your risk of osteoporosis, fractures, and fractures as you age.
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