Maintaining bone health and density is important for everyone. Because with healthier bones, the possibility of disease, inflammation, to the risk of fractures can also be prevented. Moreover, the condition of human bones can also decline with age. Bone density in particular, can be reduced. That’s why we need a way to maintain bone health.
Some ways to maintain bone health are not so difficult. We can try to apply it yourself at home. Starting by doing certain types of exercise or exercise program to monitoring daily food intake and nutrition. Here’s the full review.
Get Enough Sun Exposure for Bone Health
Supply of vitamin D can be produced by our bodies as long as the body gets enough sunlight . With the production of vitamin D, our bones can be protected from potential loss.
This is because vitamin D is responsible for instructing cells in the intestines to absorb two important minerals needed for strong and healthy bones, namely calcium and phosphorus. If we find that we spend more time indoors, it’s worth taking the time to sunbathe.
Morning sun is highly recommended. We can take 10-30 minutes to sunbathe every morning. When sunbathing, also make sure that the skin is exposed to enough sunlight. Avoid too long sunbathing, because it can have a bad impact on skin health .
Doing Resistance Exercises
One way to improve bone health is to apply resistance training . Regularly doing this type of exercise can especially increase bone density.
This is seen in one study that examined men and women with an average age of 68 years. They routinely perform weight-bearing exercises that increase bone mineral density and bone strength.
Besides being useful for increasing muscle mass, resistance training is also said to help protect the risk of bone loss and fractures. Especially in women who have entered menopause, where health and bone density are very vulnerable to decline. Because after passing the age of 40 years, plus an inactive lifestyle , and lack of nutrition can gradually lose 1% of bone mass per year.
Maintain Weight for Bone Health
The condition of being overweight or obese can also have an adverse impact on bone condition. These include possible reduced bone quality and increased risk of fracture. This may be because the bones need to bear too much weight. Especially when moving or doing physical activity that is quite strenuous.
The risk of fracture cases is also not only experienced by obese people . Women who experience anorexia nervosa (an eating disorder characterized by very low body weight) also have the same, if not higher, risk. This is due to the lower spine strength to support the body and bend.
Not only overweight, too thin also affects the condition of the bones. Mentioned in studies on women in menopause, that body weight that is too low is the main factor causing decreased bone density and bone loss occurs. That’s why, the best way to maintain bone health is to keep our body weight in the ideal number (not too heavy, not too light) with a healthy body composition.
Eating Vegetables and Fruits
By eating vegetables and fruits that are rich in vitamins and minerals, bone density is also the ability to form new bone tissue to be higher.
Some studies note that vegetables are especially rich in vitamin C. These nutrients are said to provide protection to bone cells from damage. Not only that, vitamin C is also important for the development and maintenance of bone tissue.
Less consumption of vegetables and fruit is said to lead to increased bone loss . Green or yellow vegetables such as spinach and carrots are also said to contribute to the maintenance of bone mass in young women. Eating vegetables is also good for maintaining bone health for older women. Because vegetables and fruit help maintain calcium content.
Regular consumption of fruits and vegetables can provide important nutrients for bones such as polyphenols, phytochemicals, fiber, and potassium. Some examples of vegetables and fruits that are good for bones include broccoli, onions, dried plums, and citrus fruits.