Our bones are an integral part of our body. They provide structure, protect our vital organs, and store calcium. Besides this, there are many other functions performed by our bones. All its functions could be at stake if the bones become weak. Not only this but the affected person will also start feeling tired too often plus, the chances of fractures and other orthopedic conditions become high. People with weaker bones tend to experience severe fractures that require implants for fixation.
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Thus, to avoid this, it is advised to build strong and healthy bones. In this post, we are going to discuss some of the simple ways to optimize bone health.
How to Build Strong and Healthy Bones?
Vegetables Must be in Your Diet
The first thing you are required to do is add a variety of vegetables to your diet. Vegetables contain different types of minerals and vitamins that are required for healthy bones. Vitamin C present in vegetables acts as an antioxidant that protects bone cells from damage. Besides this, vegetables are also known to increase bone mineral density, and hence, they must be there in your diet.
Strength Training and Weight-Bearing Exercises
You must know that physical activity increases the formation of bone cells while assisting in increasing bone mineral density. Thus, it is advised to add strength training and weight-bearing exercises to your daily routine. This is also known to promote the formation of new bones.
You must be surprised to know that around 50% of our bone is made up of protein and hence, the consumption of enough protein will help strengthen your bones. Around 100 grams of protein must be consumed by an adult daily to maintain bone health.
This means adding calcium-rich foods to your diet as well. Calcium is the key mineral found in our bones and this mineral cannot be synthesized by our body. Thus, the requirement needs to be fulfilled from dietary sources.
Dairy products like milk, cheese, curd, and yogurt are the best sources of calcium and you must consume them on regular basis.
Vitamin D and K Are Important Too
Along with calcium, vitamin D is also required to maintain strong bones. This vitamin is also not synthesized by our body and it is a key one as well. So, it must be taken from dietary sources. Vitamin D helps in the proper utilization and absorption of dietary calcium by bones.
Besides this, vitamin K2 also plays a vital role in modifying osteocalcin, a protein used by the body in bone formation. Thus, along with everything else, vitamin D and K are also required when it comes to maintaining strong bones.
For the content source, contact Siora Surgicals Pvt. Ltd., an Indian FDA-approved orthopedic device manufacturer. Based in India, Siora never misses an opportunity to participate in medical trade shows to increase its brand awareness and get knowledge of what is trending in the industry and what are the new challenges. In 2022, the company is going to exhibit at FIME Exhibition. The booth number of Siora at FIME USA will be G36 and you are cordially invited to visit us.