The aging process, inactivity, excess weight and many other things weaken your bones. In the long term, weakness in your bones can lead to many problems. The most important of these fractures!
Therefore, it is important to keep healthy bone density at the right levels.
I recently rolled up my sleeves after seeing bone density in many of my patients.
In this article, I will address and answer many questions from the importance of bone density to recommendations for strengthening bones.
Why is it important that bones are strong?
From the outside, the bones may look like dead and hard tissue. But no. The bones are viable tissues and the construction / destruction processes are ongoing. Even every ten years your skeletal system is rebuilt.
This makes it easier for them to adapt to environmental conditions.
As the age progresses, cell production reactions decrease and bones are affected. As a result, bone density decreases. It is even possible to see this decrease in women in the post-menopausal period (early time).
Decreased bone density causes several serious problems. The most important of these problems,
Distortion of body structure and bending of the bones (especially forward-leaning body type, which you see frequently in older women),
Frequent bone fractures (bone fractures can cause death in advanced age),
can be sorted as.
The problems I mentioned can lead to many situations ranging from early deaths, frequent falls, a bed-dependent life, and reduced mobility.
But you don’t have to worry. Because you can easily strengthen your bones with simple changes. Keep reading, I’ll tell you all the details.
What can be done to bone strengthener ?
Low bone density does not make sense to people. So many people don’t know exactly what to do about it.
In addition, increasing bone density in older ages is much more difficult than maintaining it when young. This is because the declining cell production processes in older ages will make it difficult to replace the bones.
The right thing is to pay attention to bone density at a young age and try to keep it high.
We are now ready to proceed with my suggestions to strengthen the bones. Let’s move on.
Calcium consumption
Most of the bones are made up of calcium. In addition, most of the body’s calcium needs are met through the bones.
Therefore, calcium consumption is very important to maintain the density of bones.
The daily calcium requirement for adults is 1000-1300 mg.
The need for calcium can often be taken with foods. The important thing to note here is that calcium-binding anti-nutrients in cereals can interfere with absorption.
Therefore, you should not consume calcium sources with cereals.
Vitamin D
Vitamin D is closely related to bone density. Because vitamin D controls many different processes, including absorption of calcium and withdrawal to the bone.
Even research shows that normal blood vitamin D levels reduce the risk of bone resorption and other bone disease.
Considering the fact that the sunlight falling in our country in winter is more horizontal, you can imagine that vitamin D deficiency is common.
Therefore, you may need to take vitamin D supplements – especially in the winter – to achieve a healthy vitamin D range of 50-70 ng / dl. The amount to be taken is related to your blood vitamin D levels.
Protein
There is a belief that is so common and so wrong. “Protein weakens the bones.”
This is one of the most unfortunate statements I have ever encountered. Because all tissues including living cells, including bones, are in need of protein. Therefore, the right amount of protein taken is necessary to protect your bone health.
Research shows that protein consumption is associated with fewer bone fractures.
The weight loss process also reduces bone density. People who diet to lose weight, have more protein in their diet helps to maintain bone density.
Protein intake increases growth hormone levels. Growth hormone is the most important hormone for bone reconstruction.
So high quality protein intake means you have healthy bones. But the quantity is important here. Because excessive protein intake prevents the consumption of other foods in the diet.
Exercise
Your bones are one of the most harmonious tissues in your body. In other words, it tracks your activities and creates a suitable intensity for it.
A still life reduces the pressure on your bones, which makes your bones weaker.
If you want to increase your bone density and strengthen your bones you must exercise. The most valuable exercise in this regard is definitely weight training.
Because with weight training, your muscles develop, your bones are subjected to pressure and increase their density.
Research has shown that weight exercise increases bone density and weight; it shows that it prevents the decrease of bone density in older ages.
I recommend that all individuals, especially women, do weight training to increase bone density. If this is not possible, at least three days a week walking will be my last advice.
You don’t have to go to the gym to do weight training. Simple exercises like squat, box jump, etc. can help you a lot.
Bone strengthener Practical Tips
Until this part of the article, I talked about nutrition and exercise tempo.
But it may be confusing how you should do this. Therefore, I have prepared a few suggestions for you.
Bone strengthener nutrients
Rich in vitamins and minerals, natural and nutritious nutrients are very effective in strengthening bone.
The nutrients I recommend to my patients and want them to consume in daily life,
Bone juice (a great nutrient with collagen and calcium content),
Spinach (rich in calcium and many minerals),
Fish products (rich in omega-3 and 6 oils),
Kefir can be listed as having a probiotic nutrient, which also contains calcium, which facilitates your intake of vitamin K2.
Lifestyle to bone strengthener
Like everything else, lifestyle is very important for maintaining bone density. My most important advice is sleep.
Because the right sleep time and time mean good growth hormone level. Now you know that growth hormone is very important for bone density.
Maintaining the right weight
Your bones are closely related to your weight because it carries your body weight. We know that being too weak reduces bone density. Excess weight affects bone quality.
As a result, being at the extremes about weight causes harm to bone health. If you are wondering if your weight is in the right range, you can use the body mass index calculation page.
Now you know how to strengthen your bones. Now stop drinking just milk for the bones and start living right!
