As time passes, mainly after the age of 30, the processes of bone breakdown accelerate their rate, which increases the risk of osteoporosis. Here, specialist recommendations to keep bones strong and healthy
Bone is a firm organ, made up of hard and soft tissues, which is in a dynamic process of formation and decomposition, regulated by hormones and nutrients that are vitally important for its proper functioning.
Although what is best known is that early childhood is the time when the “deposit” of calcium is developed for life, so the children’s diet must contain dairy derivatives that are the quintessential foods rich in that nutrient, in adulthood, calcium intake is still necessary, and in some cases, it may be necessary to supplement the diet with this mineral.
In any case, as time passes, mainly after the age of 30, the processes of bone breakdown accelerate their rate, which increases the risk of osteoporosis, a disease that reduces the density of the bones and increases the risk of fractures.
A fact that little is known and that it is convenient to know is that during sleep the body repairs itself and replenishes its supply of bone cells. Hence, improving the quality of sleep will not only reduce stress: all activities that slow the heart rate promote sleep, so reading or meditating before sleeping, or practicing yoga several times a week should add to the routine.
Also, parathyroid hormones, estrogen, progesterone, and cortisol play a critical role in bone health. After menopause, when estrogen levels decrease, the period of greatest risk in the development of osteoporosis begins.
Hence, when there is a deficiency of the aforementioned hormones, there is a domino effect on the others, reducing calcium absorption and consequently bone deterioration.
Specialists emphasize the importance of hormonal control, and fundamentally in menopause, follow-up by a specialist.
Here are five tips that will be vital to maintaining bone health:
- Control the weight
Clinical studies linked obesity with an increased risk of developing osteoporosis. For that try to exercise moderately, daily or at least three times a week. You can find multiple options with exercise tables on the Internet or on social networks. Or it may be a good time to get started in sports like yoga or Pilates, which can easily be practiced at home.
This type of approach to obesity treatments has a positive impact on general health, having an impact at the cardiovascular, joint and bone levels.
Physical activity is a way of activating the cells responsible for bone formation. Exercise strengthens all of the connective tissue around bones such as muscles, tendons, and ligaments, as well as the bones themselves.
Physical education teacher Andrés Kornitz recommended acquiring healthy habits such as weight lifting, climbing stairs, yoga, biking, skateboarding, swimming, and walking at a good pace, for at least 30 minutes every day.
- Take care of balance and posture
Poor posture while working, watching television, or playing sports can also affect good joint movement and cause premature wear.
- The importance of vitamin K2
Several recent studies have shown that calcium is not alone. In fact, the most relevant thing is that calcium is in the places where it should be, and not the contribution itself.
The specialist highlighted vitamin K2 as the nutrient that regulates calcium movements, this is due to osteocalcin, a protein dependent on vitamin K, which is responsible for bringing calcium to the bone structure and strengthening healthy bones. When vitamin K is lacking, the calcium intake tends to generate calcifications.
Osteocalcin depends on the dietary intake of vitamin K2 to function properly. Thus, the deficiency of this vitamin can lead to the loss of calcium in the bones and the reduction of bone quality.
Unfortunately, the western diet does not contain enough vitamin K2. The way to provide it in appropriate amounts is from supplements. Purchase BPC-157 5MG to heal bones and joint damages as well as organs.
- Get in the sun 15 minutes every day.
Vitamin D is essential for bone health, as it helps in the absorption of calcium. Although we can find it in some foods, 90% of this vitamin comes from sun exposure. That is why it is convenient to take a few minutes in the sun every day, even from a window or balcony. Learn more about Vitamin D.
- Reduce inflammation
The current diet has a large pro-inflammatory component, for whom this is mainly due to the disproportion between the intake of Omega 6 with respect to Omega 3. A protein of great importance for caring for muscles and joints, can help preserve and increase muscle mass and take care of your joints.
More than ever you should follow a balanced diet, appropriate to age and individual conditions. Eat 3 servings of fruit a day and 2 servings of greens or vegetables; proteins of high biological value distributed in the different meals (eggs, white and bluefish, lean meats, dairy) or vegetable proteins, such as legumes; carbohydrates, which provide the energy your body needs to carry out vital functions and don’t forget about healthy fats, such as olive oil or nuts you can also buy Peptides online.
If we manage to make this change in diet, health, in general, will be benefited and it will have a very positive impact on the bone, especially by reducing inflammatory processes.
Tags: bone health, bones, osteoperosis