A bone is a rigid tissue that constitutes part of the skeleton in most vertebrate animals. Bones protect the various organs of the body. They also produce red and white blood cells, store minerals, provide structure and support for the body, and enable mobility. Bones come in a variety of shapes and sizes and have a complex internal and external structure. They are lightweight yet strong and hard, and serve multiple functions. If you want to maintain the health of your bones, you’re going to have to keep a figurative eye on them. These are the 10 amazing ways to keep your bones healthy.
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Bone tissue (osseous tissue) is a hard tissue, a type of specialized connective tissue. It has a honeycomb-like matrix internally, which helps to give the bone rigidity. Bone tissue is made up of different types of bone cells. Osteoblasts and osteocytes are involved in the formation and mineralization of bone; osteoclasts are involved in the resorption of bone tissue. Modified (flattened) osteoblasts become the lining cells that form a protective layer on the bone surface. The mineralized matrix of bone tissue has an organic component of mainly collagen called ossein. They also have an inorganic component of bone mineral made up of various salts. Bone tissue is a mineralized tissue of two types, cortical bone and cancellous bone. Other types of tissue found in bones include bone marrow, endosteum, periosteum, nerves, blood vessels, and cartilage.
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In the human body at birth, there are approximately 270 bones present. Many of these fuse together during development, leaving a total of 206 separate bones in the adult. This is not counting numerous small sesamoid bones. The largest bone in the body is the femur or thigh-bone, and the smallest is the stapes in the middle ear. Building healthy bones is extremely important. Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass. If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
The 10 Amazing Ways to Keep Your Bones Healthy
1. Have a Healthy Diet
Eating a healthy diet is important for your overall health, and vegetables are great for your bones. They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to increase bone mineral density, also known as bone density. Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
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This is also why you should consider getting all of your macro and micro nutrients in. You can lose weight, become disciplined, get healthier, and this can all come from a healthier diet. Along with this, avoiding oxidation through lack of sugar is important, as well as overly processed and refined foods. Not to mention that you will also be more satisfied when eating without eating too much.
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A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults. Eating lots of vegetables has also been found to benefit older women. A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them. One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover.
The 10 Amazing Ways to Keep Your Bones Healthy
2. Intermittent Fast
Intermittent fasting is crucial, and it can help with bone health too. It does not mean that you should avoid eating, because you should certainly get your nutrients in. As long as you’re eating a healthy diet, fasting should not present any real problems. The benefits are numerous, along with autophagy and growth hormone boosts. This should be done alongside periodic prolonged fasting, where you fast for over 36 hours. This will give you additional benefits, as well as help you lose weight. While it shouldn’t be overdone (complications with bone density), it can help with bone disease related issues. If you mix this with a healthy diet and exercise, you’ll be in good shape.
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Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption. An observational study of over 73,000 women found interesting results. They found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily. Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
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Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults. Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.
The 10 Amazing Ways to Keep Your Bones Healthy
3. Take Supplements
Taking supplements can help you keep healthy bones, and it’s no doubt that there are plenty of them. This, of course, includes getting your nutritional value in your diet first. If it does not work or you somehow can’t do it, it’s always nice to have an additional boost. Having a good diet is included in this, but there are some branded supplements or nice capsule substitutes. This means that you should get all of your vitamins and minerals, but even if you have enough, there are some useful supplements. There are plenty listed here, as you can tell from the links. Also, if you’re trying to avoid the sun, for example, it’s nice to take a supplement instead, i.e, vitamin D3.
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Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown. However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood. Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily. This is as long as this is balanced with plenty of plant foods and adequate calcium intake.
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In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein. In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body. What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss. In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day.
The 10 Amazing Ways to Keep Your Bones Healthy
4. See a Doctor
Seeing a doctor is important when it comes to all facets of your health. If you have a problem, making sure you get it checked out is a priority. The longer you wait, the longer you’re giving something bad to get a hold of you. This is not to say that you should worry, but if you sense a grave issue, it should be considered. Something like breaking a bone requires medical attention, so unless you’re in great pain, you’re probably fine. The best way to avoid this is to get a yearly checkup, especially if you have an preexisting conditions. Be sure to ask questions and list your knowledge and concerns, because it’s better to prevent a further problem. The last thing you want is something like bone marrow cancer or worse to get the best of you.
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Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones. Because old bone cells are constantly broken down and replaced by new ones, consume daily. It’s important to consume calcium daily to protect bone structure and strength. The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg. However, the amount of calcium your body actually absorbs can vary greatly. Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
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Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal. It’s also best to get calcium from foods rather than supplements. A recent 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease.
The 10 Amazing Ways to Keep Your Bones Healthy
5. Keep Them Unbroken
Wearing the proper protective gear and taking the recommended precautions is crucial to harming your bones. Broken bones are a fairly common injury, and it’s the last thing you want if you’re desiring to stay active. While it does not mean that you will be unhealthy, it’s certainly no fun to break something. It can even cause long-term problems if it’s severe enough. Beyond breaking your bones and further complications, including lacerations of the flesh, simply avoiding bone problems is good. Being sure to take care of yourself by not taking any silly risks is great for you.
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Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density. They are also more at risk for bone loss than people who get enough. Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide. You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
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Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7. A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4.
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Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women. In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months. However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto.
The 10 Amazing Ways to Keep Your Bones Healthy
6. Exercise
Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is weight-bearing or high-impact exercise. They both promote the formation of new bone. Studies in children, including those with type 1 diabetes, have found that this type of activity increases bone strength. Also, the amount of bone created during the years of peak bone growth is increased. In addition, it can be extremely beneficial for preventing bone loss in older adults. You should consider being careful while you work out, because it can have the opposite effect if you are not. Any exercise works though, and simply being healthy while maintaining a good weight from activity is always good for you.
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Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation. However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months. Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer. One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip.
The 10 Amazing Ways to Keep Your Bones Healthy
7. Be a Healthy Weight
Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health. Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals.In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training. To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
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In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. For example, being underweight increases the risk of osteopenia and osteoporosis. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group. On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight. Weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals.
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Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time. One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a person’s lifetime. Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. So, in short, don’t be too heavy or too skinny … they are both bad for you.
The 10 Amazing Ways to Keep Your Bones Healthy
8. Avoid Stress
Stress is literally a killer, and it can also kill your bone strength and density. The less you stress, the better you will feel and actually be. This means that you should avoid stress for your overall health. Even though it can be a challenge, it does not mean that it’s not necessary to cease. If you’re dealing with a stressful situation, there are plenty of ways to help ease the pain. You should try to figure out the source of the problem, as well as learn new coping mechanisms. The more you can learn to relax, the better you will feel and stronger you will be. Stress is not worth it, so quit trying to make yourself obligated to feel it. In the end, following much of what is on this list will help you sort through the issues you’re dealing with.
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While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health. Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years. Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well. A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown via stress.
The 10 Amazing Ways to Keep Your Bones Healthy
9. Avoid Drugs
Drugs are harmful to your bones, and this can be said for just about any drug. Yeah, you can only do so much to avoid everything, but that’s not what I’m saying. It’s certainly about having good balance, but there are things that you should avoid for sure. Even if you can’t, trying to mitigate the damage by compensating and limiting intake is very important.
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This means that you should avoid taking these drugs or at least know that cigarettes, alcohol, and those pesky hard drugs are bad for you. They can cause direct and indirect forms of negligence, leaving the bones negatively affected by the drug use. This can include the drugs that a doctor prescribes you, too. Being aware of this helps, and while you may need a drug for some other problem, be sure to consult with a doctor about it. You may not need a drug after all, so be sure to be on top of things.
The 10 Amazing Ways to Keep Your Bones Healthy
10. Avoid Sickness
Getting sick is just about as normal a thing that anyone can end up dealing with in life. It does not mean that you shouldn’t try to avoid getting sick. While most sicknesses may not do so much, wouldn’t you rather avoid it anyway? Even if it does not matter to you, there are some things you can become sick with that can cause you some grave damage. In the long-term, this can have cascading negative ramifications on your health you couldn’t have seen coming. This means that you should be sure to keep up with your hygiene and health via other factors. The ones listed in this article should be enough to help you out.
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Omega-3 fatty acids are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the aging process. In addition to including omega-3 fats in your diet, it’s also important to make sure your balance of omega-6 to omega-3 fats isn’t too high. In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats. Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower. In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation. Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.
Final Thoughts: The 10 Amazing Ways to Keep Your Bones Healthy
Of course, the best thing you can do is try your best to think smart and make the best lifestyle choices available. This article is here to try and make these decisions a little bit easier on your way to becoming a healthier person. Just be aware that you can do this, and it’s up to you to make your way there. If you want to be stronger (much of the strength you have comes from the bones), you should consider your health long-term. You don’t want to regret not considering it when you start getting older and wondering why you didn’t begin earlier. The best thing you can do is get going and get used to healthy lifestyle choices that can make all the difference for you. Before long, you’ll begin to appreciate the subtleties they give to you and your daily environment.
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