Bones make up the skeleton structure.
Bones are incredible! They protect organs from harm, secure muscles and store the bodies supply of calcium. It is essential that you provide your bones with the correct nutrients to ensure mobility and strength. Without the correct fuel, your body will not be mobile.
Ensure great bone health by following the guide below.
Alike all living things, bones are in a constant state of change!
As young children, we create bone mass faster than we break it down. As a result, we grow! We reach our ultimate bone mass around age 30. As we age further, we begin to lose a little more bone mass than we gain and our bones can become brittle.
There are many factors affecting bone health. It is essential to develop as much bone mass as possible, early on, to avoid developing a bone disease such as osteoporosis.
The leading factors to ensuring good bone health are:
- Regular physical activity – Inactive people are more likely to develop osteoporosis.
- Limited tobacco, alcohol and caffeine use – Smoking reduces the blood supply to the bones and other tissues. Nicotine actually slows the production of bone-producing cells. Similarly, consuming more than 2-3 alcoholic drinks per week can lead to bone loss because the consumption affects calcium balance. Ingesting caffeine can also interfere with calcium absorption.
- Gender – Women have less bone tissue than men which suggests they are more at risk of developing osteoporosis.
- Size – Extreme thinness puts you at risk as you may have less bone tissue to draw from as an older person.
- Age – Bones become thinner and weaker as you get older.
- Race and family history – White/Asian decent are at a higher risk of osteoporosis. Alongside this, a family history of fractures can suggest you are at risk.
- Hormone levels – Low testosterone levels can create bone loss in men. Similarly, low oestrogen levels in women (particularly due to the menopause) can create significant bone loss. Too much thyroid hormone can also create bone loss.
- Calcium intake – A low calcium diet leads to declining bone density, premature bone loss and risk of fractures. (See below for calcium rich and essential bone foods).
Significantly improve bone health by ingesting foods rich in calcium and vitamin D, among other nutrients…
These foods include:
- Dairy products – milk yogurt and cheese (Calcium)
- Fish – canned sardines and salmon (with bones) (Calcium) as well as fatty fish, mackerel and tuna (Magnesium)
- Fruits and veg – Kale, Turnip greens, Okra, Chinese cabbage, Dandelion greens, broccoli (Calcium).
- Spinach, beet greens, kale, okra, tomato products, artichokes, plantains, potatoes, sweet potato, collard greens, raisins (Magnesium).
- Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes (Potassium).
- Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples (Vitamin C).
- Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts (Vitamin K).
New research finds that olive oil, soy beans, blueberries and foods filled with Omega-3’s like fish and flaxseed oil might also have beneficial bone qualities.
Whilst exercise is essential, it must be paired with healthy eating to ensure your body performs at a high level. This ensures a long and enjoyable life. ProTom fitness has an in-house holistic food and nutrition expert if you are looking for a dietitian to compliment your training.
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