HAVING HEALTHY AND STRONG BONES IS ESSENTIAL SO THAT OUR BODY DOES NOT NOTICE THE PASSING OF YEARS, AND WE CAN CONTINUE TO MAINTAIN OUR MOBILITY AND QUALITY OF LIFE. HOW CAN WE ACHIEVE THIS?
The truth is that strengthening bones involves taking into account 3 fundamental factors: diet, exercise and the intake of food supplements.
FOODS TO STRENGTHEN BONES
A healthy and balanced diet will help us keep our bones in good shape. It is important that we include in our menus foods rich in calcium, magnesium, potassium, boron, vitamin C and vitamin K, in the case of menopausal women.
All of these nutrients are so important to bone health that a lack of any of them is now considered to significantly increase the risk of osteoporosis.
Including all these foods in the diet involves taking dairy products fortified with calcium and vitamin D. Fruit, vegetables and nuts will also provide us with the necessary nutrition for an adequate bone metabolism.
Including calcium in the diet is not enough to ensure health and strengthen bones. The body needs vitamin D to metabolize this mineral and get it to have the best possible as much effect as possible. Sunbathing for at least 10 minutes a day will allow us to assimilate the vitamin D we need to help assimilate the calcium ingested.
Regular physical activity activates the bones’ ability to absorb calcium. Therefore, the generation of new cells is stimulated. In this way, development is aided, growth and maintenance of bones, both in adults and children. The most appropriate exercise to improve the health of the bones and to reinforce them is the one that forces us to support our own weight. Walking, dancing and running are excellent options.
BONE STRENGTHENING SUPPLEMENTS
If we do not have a sufficiently balanced diet, or our organism has deficiencies of some of the nutrients essential for bone health, we can choose to take natural food supplements to strengthen bones. Vitamin D supplements are recommended for the elderly and for those who cannot enjoy the sun for a while each day.
We can also opt for calcium supplements to reduce the loss of density, combined with the corresponding dose of vitamin D help to reduce the risk of bone loss.
Although not widely known, magnesium is as effective as calcium in maintaining the immune system. Taking a supplement of this mineral is therefore essential to avoid
osteoporosis and improve bone health. The need to take boron, a mineral capable of activating vitamin D and estrogens, must also be taken into account.
Finally, we cannot forget about vitamin supplements to strengthen bones. The combination of vitamin B6, folic acid and vitamin B12 is very effective. Vitamin K2 is also highly effective for increasing bone density.