Do you want to have a healthy bone? Many people say that for bone health, you should consume as much milk as possible, although bone health is not that simple. There are many things you need to drink to make sure the bone condition remains healthy, and every bone intake cell should be able to absorb it optimally.
However, you do not need to aware too much because maintaining bone health is also not difficult. The important thing is to understand how food, physical activity, and other lifestyle habits can affect bone mass density. Bone health problems are not just a matter of calcium intake. You need more than taking calcium to get healthy bones with optimum density. To make the body to absorb calcium optimally, it requires many aspects.
Alkaline calcium is not only as a major component of bone but also as a component of the body’s pH balance. That is why you need other intakes to keep your body in top condition and to make sure your body can produce the right bone density in the long run.
How to strengthen bones in the long term?
1. Consume foods rich in calcium every day
Calcium is a major mineral component of bone. Everyone needs calcium to build bone cells and regenerate. Routinely the old bone cells will be damaged. The body will form new cells to replace the position of bone cells that are outdated.
If you fail to meet the needs of calcium, then new bone cells will experience density and strength problems that are more fragile. The body’s ability to absorb calcium will be optimal if your calcium levels are above 500 mg per day.
2. Take more vitamin D and K
In addition to calcium, the essential components that make up healthy bones are vitamin D, and K. Vitamin D promotes the body’s absorption capacity against calcium. While vitamin K2 modifies osteocalcin, an amino acid formula that extends the life of calcium in bone.
You can get vitamin D by sunbathing or physical activity in the morning sun. Early morning sunlight efficiently helps vitamin D is formed and works against calcium absorption. While vitamin K you can get from some types of food.
3. Increase eating vegetables
Vegetables are one source of nutrient-rich foods that greatly support the health of your bones. There are some nutrients in veggies, more than just calcium which will contribute to the process of formation of new bone cells and the regeneration of bone cells. Even some research has proven that women who like to eat vegetables will have a better bone density in old age, also avoid osteoporosis.
4. Consumption of protein intake
Protein has a vital role in bone health, part of the bone structure is formed from protein components. However, you need to understand that you should limit the levels of protein you consume. Protein in large quantities will trigger an increase in acid levels in the body. This condition encourages the body to shed more calcium and lime from the bone. It is recommended to consume protein at least 100 grams a day with other foods such as vegetables and fruits that are rich in vitamins. It helps neutralize the acidic effects that may arise.
5. Sports activities
Not exercising will be bad for your bone health. Light exercise such as walking or simple weight training will significantly help maintain bone density and mineral content. Children who are physically active will have a good bone density up to their old age.
6. Avoid excessive low-calorie diet
One way to lose weight is to lower your caloric intake. Medically, calories are a contributing factor in the formation of fat deposits in the body. Therefore you have to control your calorie intake as needed for ideal body weight. Even so, you just keep the calorie level reasonable, not at very low levels. When your body lacks calories, then your bone health is threatened.
7. Consume magnesium and zinc
Magnesium and zinc are also essential for human bone health. Therefore, you need to consume enough magnesium and zinc to keep bone density in the long run. Magnesium has a vital role in helping the body make optimal use of vitamin D intake while zinc has a powerful effect on the process of forming new bone cells.
8. Make sure your body produces the optimal collagen
One of the other components of bone that people often forget is collagen. Collagen is a derivative product of some nutrients such as vitamin C, vitamin E, and several types of amino acids. That is why you need to balance your protein intake with vegetables and fruit. Collagen not only helps to make calcium and bone components, but it also helps build joints, muscles, ligaments, and other body cells.
That is some things you should do to maintain bone health in the long term while preserving the condition of the bone until old age. Make sure to balance your diet and daily activities to get healthy bones for a long time. Bone health is like saving for retirement in the future, and when you are young, you must be diligent in saving money.
Caring for bones is a worthy investment of life because you will stay healthy later on. There are many things you can do to keep your bones fit, no matter how old you are now. As a conclusion, bone health is not just about bone, but it is also about the quality of your life.