Age 30 years and over are the most important periods for maintaining bone health. Because the bone mass will be thinned so that it can increase the risk of osteoporosis and broken bones. This is, when experiencing pain in the bones it would be better to be examined at the Dr Roy Nissim who is experienced to treat bone pain. Now, to avoid this there are several ways you can do to keep bones strong and solid, as below:
1. Eat lots of vegetables
Intake of green and yellow vegetables can help increase bone mineralization in children and maintain bone mass in adults. Not only that, vegetables contain vitamin C which can stimulate the production of bone-forming cells. Antioxidants in vitamin C can also protect bone cells from damage.
2. Strength training and weight training
One of the best types of exercise to maintain bone health is weight-bearing exercise. Because this type of exercise can encourage the formation of new bone and prevent bone loss.
With weight training can increase bone mineral density and reduce bone inflammation. This type of exercise can help protect bones from loss, including osteoporosis, osteopenia, and breast cancer sufferers.
3. Meet the needs of protein
Low protein intake can reduce calcium absorption in bones. As a result, the process of bone formation is inhibited and bones become fragile. So, meet your daily protein needs by eating good protein sources such as fish, meat, eggs, cheese, milk, and so on. Diets high in calories and protein can also help you lose weight while maintaining your bone mass.
4. Eat foods high in calcium
Calcium is the most important mineral and is most commonly found in bones. The reason is, this mineral serves to replace old and damaged bone cells with new bone cells.
5. Meet your intake of vitamin D and vitamin K
Vitamin D and vitamin K are two key types of vitamins for building strong bones. Viewed from its function, vitamin D is useful to help absorb calcium, while vitamin K plays a role in activating proteins needed for bone growth and development.
6. Maintain a healthy weight
In addition to eating nutritious foods and exercise, maintaining weight is equally important to maintain bone health. The reason is, underweight people have an increased risk of osteopenia and osteoporosis.
Low body weight is a major factor causing decreased bone density and bone loss. Usually, this happens in women who have experienced menopause as a decrease in estrogen.