In adulthood, it is important to maintain bone density and try to slow the rate of bone loss. When people grow older their bodies lose bone mass. Building healthy bones is crucial. You have achieved peak bone mass at the age of 30 because if you do not create enough bone mass during this time then bone loss occurs later in life, you may increase the risk of developing fragile bones that break easily or osteoporosis.
Tips to keep the bone density healthy
Eat vegetables and calcium rich foods
Vegetables are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. Some studies also suggest that vitamin C’s antioxidant effects may protect bone cells from damage. A high intake of green and yellow vegetables has been linked to increased bone mineral density in children and that maintains the bone mass in young adults.
Calcium rich dairy products are Milk, Yogurt, Cheese etc. Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, bananas, beans, nuts, seeds and fortified orange juice.
Get nutrient rich foods
Vitamin D helps you absorb calcium in foods. Milk, Fortified soy and rice, beverages, Fortified orange juice, Fatty fish like salmon and sardines, Margarine, Egg yolks, Fortified yogurts etc are vitamin d rich foods.
Potassium, vitamin K and magnesium help your body absorb and use calcium. Protein also helps to build muscle, which keeps bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes eg (beans, peas, lentils), nuts and seeds.
Do strength training and weight- bearing exercises for bone density
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, and playing tennis or badminton etc and resistance training like lifting weights or push-ups to help build muscle, which keeps your bones strong.
Stretching exercises like yoga and tai chi to help improve balance and coordination, which will reduce the risk of falling and breaking bones.
Limit alcohol, caffeine and low calorie diet for good bone density
Drinking alcohol can contribute to bone loss. Even having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 2-3 cups of coffee or tea per day.
Low calorie diets have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health.