By: Guest Author
Published: April 9, 2018
Contributed by Lydia Mattern- Guest Contributor
Bones are our body’s support system and seeing that they become brittle as we age, it is never too late to start thinking about their health. According to research, women have a different bone growth and density in comparison to men. While boys reach their maximum bone density by the age of 20, girls do so by the age of 18. As such, it is important to maintain healthy bones as we go into adulthood. Here are six useful tips for women to keep bones healthy:
- Tip #1: Eat calcium-rich foods
Calcium is considered an essential nutrient that plays a significant role in strengthening bones. 98% of the calcium in the body is found in the skeleton. Dairy products such as low-fat milk is a great source of calcium, phosphorus, protein and other nutrients that are most important for bone health. Apart from dairy fortified soy, beans, nuts and green leafy vegetables, these are some of the sources to add protein to your daily diet.
- Tip #2: Boost your bone density with vitamin K
It has become evident that vitamin k is important for human health. Furthermore, it helps in the protection against bone fractures. A bone-density study that involved 120 women who consumed 800mg of dairy and 100mg of vitamin K proved that the overall bone density steadily increased in those who consumed vitamin K. The nutrient is also associated with less-porous and stronger bones. Vitamin-K rich foods like parsley, prunes, leafy green vegetables and avocado will help in getting your daily dose of this neglected nutrient. Low levels of this nutrient have been associated with low bone density. However, new evidence has proven that vitamin K slows down bone loss after menopause in women.
- Tip #3: Participate in appropriate physical activities
Physical activities are not only essential for keeping excess weight off, but they also play a role in keeping bones healthy. As the bones are living tissues, weight-bearing and low-impact activities are essential for their development process. Also, stretching exercises such as yoga improve balance and coordination, which ultimately lowers the risk of falling and breaking bones.
- Tip #4: Get enough nutrients for healthy bones
Nutrients like potassium, magnesium and vitamin K enables the body to absorb and use calcium. By consuming foods such as vegetables, whole grains, fish, and nuts, it is easy to maintain healthier bones. Needless to say, good nutrition is crucial to strong bones. After the age of 40, many women reportedly lose their bone mass by 0.5% year over year. However, with enough nutrients that are essential in the body, it is possible to maintain a high bone mineral density and keep diseases such as osteoporosis at bay.
- Tip #5: Limit caffeine intake
Consuming too much caffeine will decrease the amount of calcium that the body absorbs. Caffeine is also associated with reduced bone
mass and increased risk of fractures. It is also a risk factor for bone loss. The recommended amount of caffeine for consumption on a daily basis is no more than 400g of caffeine for adults (2-3 cups of coffee). On the other hand, pregnant and breastfeeding women should consume under 300g of caffeine on a daily basis. If you are looking to improve bone density, caffeine needs to be eliminated completely from your diet.
- Tip #6: Pump up the potassium
Often referred to as the “hidden bone guardian”, potassium’s service in the promotion of healthy bones is priceless. It prevents the breakdown and loss of bone mineral and matrix. Vegetables, fruits, and seeds contain the highest amount of potassium that is mandatory for the development of our bones. It neutralizes the metabolic acids in the body and conserves calcium, which equally strengthens bones. The nutrient is also known for the stimulation of new bone formation. Bones play many roles in the body. Therefore, having healthy bones is essential to our overall health. We may lose the strength in our bones as we age, but these tips will enable any woman to remain healthy for a long time. They will ensure that our bones still remain reliable many years down the line.
Bones in your body are living tissues that continually separate and supplant themselves with new material. Osteoporosis is a condition in which your bones separate quicker than they re-develop. Getting a lot of vitamin D in your eating routine can help slow bone loss. Indeed, even normal exercise can strengthen your bones. You can even take available certain treatments like medication, hormone therapy etc. By little way of life change, you can keep your bones healthy and can stay away from the risk of Osteoporosis.
Lydia Mattern, NASM Certified Personal Trainer
Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.
The views expressed herein this article, written by a guest contributor, do not necessarily represent those of the Red Hot Mamas organization. The content is for informational purposes and should not substitute the advice of your doctor.