Bone strength is crucial for a happy, healthy life. You are constantly building and breaking down bone material and unfortunately, you reach peak bone density around the age of 30. This means it’s important to do everything you can to make sure you’re starting on a high note. If you’re past 30, there are still ways you can slow the loss of bone mass.
• Calcium plus Vitamin D and Others
Calcium (found in dairy, salmon, kale, turnip greens) isn’t the only thing you need for strong bones. Vitamin D paired with calcium helps absorption. Here’s a previous post about where to get Vitamin D: https://www.simplypreppedmeals.com/blog/5-foods-that-provide-vitamin-d. It’s also been shown that Vitamin C’s (citrus, peppers, broccoli) antioxidant effects can help minimize damage to bone cells. Vitamin K (kale, broccoli, swiss chard) helps synthesize the proteins that create new bone material and also reduces the amount of calcium that leaves the body in waste.
Avoiding a sedentary lifestyle has been shown to be good for bone health, but the most beneficial exercise is strength-training. Having the bones bear weight higher than what you’d encounter in everyday life leads them to react by becoming thicker and stronger. Full-body weight-bearing exercises like squats and deadlifts are the kind of thing you want for the greatest payoff.
You can’t change your genetics, but you can get a heads-up on if you’ll have issues down the road or not. Talking to Grandma about bone strength might be a strange conversation, but it’s one worth having. Find out if osteoporosis runs in your family and start heading it off now.
Comparative effects of vitamin K and vitamin D supplementation on calcium balance in young rats fed normal or low calcium diets.
6 Ways to Strengthen Your Bones – No Matter Your Age
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