Stronger bones are not just about calcium!
Our bones are not inert organs as we think, they are living, breathing organs that keep getting remodeled. Conventional wisdom states that calcium from cow’s milk and dairy products is all we need to keep bones healthy. However, there are many other ways to derive calcium and nutrients.
Canned sardines and salmon with their bones help to strengthen your bones. You can also count on dark, leafy green vegetables including collard greens, broccoli rabe, turnip greens and kale for calcium. Not only do they have antioxidant properties, these are also rich in nutrients like potassium, which preserve calcium in the body. Protein has received a lot of flak, but a reasonable amount of protein is needed for better bone health too.
Better bones after menopause
In post-menopausal women, the risks of osteoporosis increase. In a study, a group of post-menopausal women who were made to consume two glasses of soy milk every day has increased bone mass after two years. Prunes are also great to give your bones a boost.
Vitamins that your bones need
Minerals like calcium are not the only things needed to keep bones healthy, a host of vitamins are needed too. Vitamin D deficiency leads to the softening of bones, so make sure that you get adequate sunshine or take a supplement of needed. Vitamin K is plentiful in dark green, leafy vegetables, make sure you have adequate quantities of them.
Exercise to keep bones stronger
Weight-bearing or high-impact exercise promotes the formation of new bone and is beneficial to prevent bone loss in older adults. Research has shown that weight-bearing exercise improves bone mineral density, bone strength and bone size. Strength-training exercise increases muscle mass and protect against bone loss in both younger and older women.