8 Natural Tricks To Strengthen Your Bones
Did you know that weight training not only trains your muscles, but also strengthens your bones? This way you reduce the risk of osteoporosis and fractures.
Have you ever thought about the health of your bones ? Do you know how to protect them? You can learn more about this topic in this post.
The human body is made up of 206 bones . These differ in length, diameter and function.
- The joints then connect the bones together. These allow the body to move.
- The cartilage tissue covers the joint surfaces in order to enable low-friction movements and to prevent wear and tear on the bones.
The most important bone functions are:
- To support the body
- Allow movements as well
- to protect the vital organs.
The bone system is of the utmost importance, so it should also be protected and strengthened.
There are several natural ways to achieve this goal:
1. Eat vegetables
In general, all vegetables are very beneficial for bone health.
Vitamin C activates the production of cells that are necessary for the formation of bones. In addition, it has an antioxidant effect and then helps to repair damage.
Various types of vegetables also harden the bones because they contain calcium and other minerals that are essential for bone health.
Having a healthy bone density can reduce the risk of osteopenia as well as osteoporosis.
2. Consume proteins
High quality proteins are also very important so that sufficient calcium can be absorbed.
But too much protein can damage the bones, so you should always pay attention to a balanced diet.
Usually around 100 g per day are then recommended
- maintain bone mass after menopause as well
- reduce the risk of fractures in old age.
3. Consume foods rich in calcium
Daily consumption of calcium-rich foods is the key to strong bone structure.
- It is best to take in calcium through various foods throughout the day.
- One serving a day is not enough and could lead to problems over time.
4. Consume enough vitamin D.
Vitamin D is necessary for calcium to be properly absorbed and then bound in the bones. This vitamin can be found in fish, liver and cheese. Sunbathing is also highly recommended!
Many suffer from a vitamin D deficiency. In this case, the doctor will prescribe a preparation to reduce the risk of osteopenia and osteoporosis.
Regular walking is also recommended to strengthen the bones. Half an hour is enough, but don’t forget to protect yourself from the sun!
5. Avoid heavily calorie-restricted diets
These types of diets don’t just lead to a slowed metabolism. This also reduces muscle mass and leads to increased nervousness.
The lack of calories also has a negative impact on bone structure and then reduces bone density.
- If you want to lose weight, you should pay attention to a varied, balanced diet. This can strengthen the bones at the same time.
- Vegetables and proteins should not be missing, and small amounts of healthy fats are also very important.
6. Collagen
The effectiveness of collagen has not yet been clearly proven. But it is believed that you can use it to strengthen the bones, because collagen is one of the main components of bones.
Arthritis patients are therefore recommended to use gelatine because it consists of collagen. This can be used to alleviate the pain that is then caused by this disease.
7. Foods high in magnesium and zinc
In addition to calcium, magnesium and zinc are also very important for healthy bones. In conjunction with vitamin D, magnesium supports the absorption of calcium.
Zinc supports the formation of cells in the bone marrow. This can then protect the health of the bones.
The following foods are recommended:
- spinach
- shrimp
- Flax seeds or pumpkin seeds
- beef
8. Weight training
Weight training is particularly effective in increasing bone density. This can also reduce inflammation.
This exercise helps build muscle mass and then strengthens your bones at the same time.
This is also very important for young people and adolescents!
Strengthening the bones is easy
As you can see, maintaining bone health is not difficult at all. Certain foods and exercise should not be missing.
With these small changes , the risk of osteoporosis or severe fractures in old age is significantly reduced.
