Aging has tremendous effect on your bone strength of bones, so preventive measures are to be taken beforehand. It is therefore necessary to make the bones stronger and reduce the risk of osteoporosis.1 Here we discuss how aging affects our bone strength and some of the secrets about how to make bones stronger.
6 Ways To Make Bones Stronger And Fight Aging
As one gets older the part of the body that bears the brunt of aging are the bones. It is always recommended that people, especially women above the age of 30 take some sort of supplement or other to make their bones stronger. It is believed that this is the time when the bones begin to lose their calcium and can become brittle and fragile. One such condition which plagues many women and also males above the age of 30 is called osteoporosis.
It is estimated that about 10 million Americans have this condition and the numbers are going up all the time. This condition is usually found in postmenopausal females, but is also seen in males as well. However, osteoporosis is not a condition which cannot be avoided. It can very well be avoided by adopting certain measures. Hence, it is important to know the steps that can be taken to prevent osteoporosis or to make bones stronger and fight aging.
If preventive measures are taken beforehand to make the bones stronger you’re your chances of getting osteoporosis with resultant weak and fragile bones, becomes significantly less.
If you are worried about how to make bones stronger and fight aging, here are some of the effective steps.
Practice Weightbearing Exercises
Putting weight on the bones is believed to make the bones stronger and fight aging. You can indulge in exercises that uses weight. Resistance facilitates absorption of calcium and prevents degeneration of bones, thus making the bones stronger. Studies mention that doing weightbearing exercises for about an hour a week is good enough to increase the bone mineral density and prevent conditions like osteoporosis. Using light weights as resistance is good enough to make bones stronger. You can increase the weight based on your tolerance level to make bones stronger.
Take Calcium In Moderation
It is believed that calcium is the main ingredient to have stronger bones.2 While calcium is required for healthy bones, calcium supplements should be taken only in moderation and as advised. Excessive calcium intake may lead to various other health problems like kidney stones and constipation. Calcium also interferes with the absorption of iron in the body. Studies also suggest that calcium supplements contain some amount of lead in them, hence excess intake of calcium can cause excess level of lead in the body. This can lead to other significant health problems. Thus, while it is important to taker calcium it should be taken in moderation. In order to make bones stronger and fight aging, calcium rich foods can be included in your diet. But calcium supplements are best taken only when needed and with medical advice.
Vitamin D is extremely essential for preventing bone diseases and maintaining stronger bones.3 Exposure to sunlight is good enough to get you the required vitamin D, level. But in case if you are not able to spend time outside in the sun then taking vitamin D supplements can help to make bones stronger and fight aging. Unfortunately, a large population in the United States is found to be vitamin D deficient. A vitamin D deficient individual will not be able to absorb enough calcium required to maintain stronger bones. Studies suggest that vitamin D not only promotes absorption of calcium but also helps in maintaining normal levels of bone minerals. Vitamin D is also required for bone growth and remodeling and hence one of the most important nutrients for healthy and strong bones. But again, excess of vitamin D supplements must be avoided and are best taken only when needed and for the prescribed time, as per medical advice.
This is an extremely vital nutrient to make stronger bones and fight aging. Vitamin K is required for production of osteocalcin proteins, which ensure that calcium gets collected in the bones and not just stays in the blood, thus making the bones stronger. Calcium within the blood may lead to hardening of the arteries, which may lead to other health problems. Foods such as broccoli, cauliflower, and asparagus are extremely rich in vitamin K and are quite useful in maintaining stronger bones.
Diet Rich in Omega-3
A diet rich in Omega 3 fatty acids is also extremely important to maintain stronger bones and fight aging. Omega-3 helps to decrease the levels of triglycerides and thus is quite useful for heart health too. Omega 3 also is very useful in maintaining high levels of bone mineral density, which is essential for stronger bones. Apart from almonds, walnuts and olive oil, fish is the best way to get Omega-3. Salmon and Herring are the fishes extremely rich in Omega-3 and if incorporated in the diet will go a long way in maintaining stronger bones.
Onions may produce bad breath when eaten, but they are extremely useful in maintaining stronger bones and fight aging. According to studies, onions help improve bone mineral density, thus making the bones stronger. Onion contains a powerful compound called gamma-glutamyl–propenyl-cysteine sulfoxide, which reduces the loss of calcium and helps in resorption of calcium thus making the bones stronger.
The secret of having strong bones does lie in following these tips mentioned above. So if you are worrying about how to make bones stronger and fight aging, just try adopting these diet and lifestyle tips. Make sure you have regular checkup for healthy bones, know calcium and vitamin D levels and then consider taking supplements with medical advice. Try to follow these to prevent development of osteoporosis or degeneration of bones for as long as possible and maintain stronger bones.