Cells make up the living tissue that makes up bones. They are continually remodelling, or dissolving and replacing old bone tissues with new ones. During childhood, when bone creation is faster than bone breakdown, this remodelling process aids growth. As we grow, bone resorption somewhat outpaces bone creation, leading to osteoporosis and other indications of bone weakness.
Geetika Patni, a lifestyle expert at GOQii, says that by making a few adjustments, we may keep our bone mass stable throughout our lives without excessive loss or gain.
1)Seeds, such as sesame, pumpkin, chia, and flax, are rich in calcium, magnesium, manganese, zinc, and phosphorus, all are essential for healthy bones. Consume these calcium-rich foods at various times throughout the day. Put some sesame seeds on your salad at lunch and some flax seeds in your mouth after supper.
2) Incorporate nuts into your diet at least once a day; almonds are ideal, but walnuts, pecans, and peanuts can also be added to increase calcium intake. Make it a practise to soak nuts before eating them to remove the phytates that prevent the body from absorbing minerals it needs.
3) Include dairy: a healthy diet includes half a plate of cooked and raw vegetables, a quarter of a plate of carbs, and a quarter plate of protein. If you add a little bit of dairy to this well-rounded meal, the extra calcium will be beneficial to your bones. It's simple just include a cup of thick curd with your lunch, a glass of low-fat milk with your breakfast, and a cube of cheese with your evening snack.
4) Eat enough protein: just right! Beans, including pinto beans, kidney beans, black beans, white beans, whole moong, and lentils, are excellent plant-based sources of protein that may help you stay on a vegan diet without sacrificing bone health.
5) Take care of your acidity: If your stomach and blood are too acidic, your bones may be shedding calcium at an alarming pace. Strong bones may be maintained throughout life by limiting acidity with a diet rich in alkaline foods like fruits and vegetables and by drinking at least two to three litres of water daily.
6) Keep your weight in check: Stress fractures may be caused by being overweight. Malnutrition, is exacerbated by being underweight, is a leading cause of weak, easily fractured bones. Losing weight and then putting it back is harmful to the integrity of structural bone units, leaving the bones porous and brittle. Follow portion control methods, chew food effectively, eat small meals, and exercise frequently to keep your weight within a healthy range for your height.
7) Make time for physical activity every day. Thirty minutes of cardiac exercise daily, such as walking, jogging, running, aerobics, swimming, yoga, or leisure sports, will help maintain bone marrow functioning at peak efficiency. Increase the frequency of your strength training sessions to twice or thrice a week to speed up the bone-renewing process. You may train your bones and muscles into regeneration phase by using weight machines, dumbbells, kettlebells, resistance bands, and basic callisthenics like push-ups, pull-ups, and jumping rope.
8) Spend time outside: Vitamin D may be produced in the skin when exposed to sunlight. Bone health is best served by a combination of calcium and vitamin D. Make it a daily practise to bask in the sun for at least 20 minutes.
Finally, you should cut down on your use of nicotine, coffee, and salt. Simple adjustments to your daily routine like these may have a significant impact on your bone health.