The age of 30 and over
was the most important period for maintaining bone health. His last chapter,
bone mass will be depleted so that it can increase the risk of osteoporosis and
bone break easily.
But, that does not
mean you are already late for maintaining bone health, who. The good news,
there are some natural ways that you can do to help build healthy, strong
bones, and solid in your current age. What's it? Let us refer to the full
explanation here.
There are many natural
ways to keep bones stay healthy are:
You, of course, want
to have healthy and strong bones, especially when entering the age of twilight.
Rather than relying on supplements, it's good you apply natural ways that can
help build strong bones.
1. Eat a lot of vegetables
Vegetables are among
the best for food can increase bone mineral density. Offered from Healthline,
the intake of green and yellow vegetables can help improve the mineralized bone
in children and maintain bone mass in adults.
Not only that, the
vegetables contain vitamin C which can stimulate the production of bone-forming
cells. In fact, the antioxidants in vitamin C also may protect bone cells from
damage.
According to research
done on women age 50 and over, broccoli, cabbage, or other vegetables can
prevent bone damage. So, don't miss the vegetable intake on your daily food
menu.
2. Strength training and weight training
One of the best sports
to maintain bone health is holding exercises with weights (weight-bearing
exercise). Because this type of exercise can encourage the formation of new
bone and prevent bone will become porous.
According to a study
conducted on men and women who entered old age, exercise restrains the load can
increase bone mineral density and reduce inflammation of the bone. This type of
exercise can help protect bones from porous including in people with
osteoporosis, osteopenia, and breast cancer.
3. Satisfy protein needs
About 50 percent of
the bone is made of protein. Now, if You want to keep bones healthy and strong,
you must meet your daily protein needs.
Researchers reveal
that low protein intake may reduce the absorption of calcium in bones. As a
result, the process of bone formation and bone are blocked so the brittle easy.
Thus, to meet your
daily protein needs by eating foods that are good sources of protein such as
fish, meat, eggs, cheese, milk, and so on. A diet high in calories and protein
also can help lose weight while keeping your bone mass.
4. Eat foods high in calcium
Calcium is a mineral
is most important and most widely found in bone. The reason, mineral this one
serves to replace bone cells that are old and damaged bone cells with new ones.
Based on the
nutritional adequacy of the Figures by the Ministry of the health of INDONESIA,
the requirements of calcium for adults is approximately 1,000 to 1,100
milligrams per day. Well, you could sufficient with foods that are rich sources
of calcium such as milk, cheese, eggs, broccoli, spinach, and so on.
5. Fill the intake of vitamin D and vitamin K
Vitamin D and vitamin
K are two types of vitamins key to building strong bones. Viewed from its
function, vitamin D is useful to help absorb calcium while vitamin K plays a
role to activate the protein needed for growth and development of bone.
You can get enough
vitamin D with Sun in the morning routine and taking vitamin D food sources
such as fatty fish, hearts, and cheese. If needed, you can be taking
supplements that contain 2,000 IU of vitamin D per day to maintain bone
density, in accordance with the recommendation of a doctor.
Meanwhile, vitamin K2
is one type of vitamin K that helps bind minerals in bones and prevents the
loss of calcium in bones. A study shows that women aged 50 to 65 years old who
drank vitamin K2 supplementation can lower bone density after 12 months.
6. Keep your healthy weight loss
In addition to eating
nutritious food and exercise, keep weight also is not less important for
maintaining bone health. Because of his weight, people who are less at risk of
osteopenia and osteoporosis.
Low body weight is a
major factor of the causes of the decline of bone density and bone being
porous. Typically, this occurs in women who are already experiencing menopause
as estrogen hormone decline effect.
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