Know 6 Ways to Maintain Bone Health to Stay Healthy

Taigahealthy - At the age of 30 years and above is the most important time to maintain bone health. Because, bone mass will be depleted so that it can increase the risk of osteoporosis and easily broken bones.
Ways to Maintain Bone Health in order to stay healthy
Ways to Maintain Bone Health in order to stay healthy

Don't be afraid it doesn't mean you're too late to maintain bone health, good news, there are some natural ways that you can do to help build healthy, strong, and solid bones at your current age. What are you? Let's see the following complete explanation.

Various ways to maintain bone health

1. Vegetable Consumption

Vegetables are the best food that can increase bone mineral density. Reported from Healthline, intake of green and yellow vegetables can help improve bone mineralization in children and preserve bone mass in adults.

Not only that, vegetables contain vitamin C that can stimulate the production of cells that form bone. Antioxidants in vitamin C can also protect bone cells from damage.

2. Eat Foods that contain High Calcium

Calcium is the most important and most commonly found mineral in bones. The reason is, this one minerals serves to replace the old bone cells and breaks with new bone cells. The amount of calcium needs for adults is approximately 1,000 to 1,100 milligrams per day. Well, you can just eat calcium source foods such as milk, cheese, eggs, broccoli, spinach, and so on.

3. GYM

One of the best sports types to maintain bone health is with the gym. Because this type of exercise can encourage bone formation and prevent bone damage.

4. Meets vitamin D intake and vitamin K

Vitamin D and vitamin K are two types of vitamin keys to build strong bones. Judging from its function, vitamin D is beneficial to help absorb calcium, while Vitamin K is instrumental in activating the proteins needed for bone growth and development.

5. Keep your weight Healthy

In addition to eating nutritious food and exercise, maintaining weight is also not less important to maintain bone health. Low weight is a major factor for decreasing bone density and bone damage. Typically, this occurs in women who are already experiencing menopause as an effect of decreasing estrogen hormones.

6. Stop Smoking Habit and Drink Alcohol

To maintain bone health, quit smoking habits. This is because cigarette content can cause bones to become fragile. You should also avoid consumption of alcoholic beverages, as it may increase the risk of osteoporosis.

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