Bone loss is the primary cause of stoop and hunches in older adults as they walk. Less bone mass cause the vertebrae to collapse and compress and these types of suppression in the spine can significantly affect the basic movements such as walking, sitting up straight, and bending over.
Natural bone building approaches
A natural approach is always the best way to improve your bone’s health without taking any supplements. Research shows that the nutrients required to build healthy bones are mostly found in fruits, vegetables, nuts, and seeds. We all know that calcium is the building block of bones, but other nutrients also contribute to developing healthy bones. These include magnesium, vitamin D, and vitamin K2.
If you take an insufficient amount of one while neglecting others, it can have severe effects on your health including a risk of heart attacks and strokes.If you want to keep your bones healthy and stay active even at the age of 60, try these natural bone building tips.
1.) Add Green leafy vegetables to your diet
These green leafy veggies have got some magical powers to boost your bone health. Vegetables are the rich source of nutrients and great for your bones. Green leafy vegetables have potassium, magnesium and vitamin K, which cultivate the production of bone-building cells and increase bone mineral density. You should eat vegetables such as green broccoli, collards, kale, spinach and bok choy. A survey was conducted in 2015, and the result was published in The Journal of Bone and Mineral Research, showed that people ages 45 to 83 who did not eat plant foods had got 88% higher rate of hip fracture to those who ate fruits and vegetables daily.
2.) Consume Enough Protein
Consuming enough amount of protein is vital for healthy bones. Protein accounts for about 50% of our bone health. Numerous researches have revealed that deficiency of protein decreases calcium absorption and affect bone formation rates and even breakdown. Try to consume up to 100 grams of protein daily, with plenty of plant foods and sufficient amount of calcium in your diet.
3.) Go with Dairy
Dairy products like yoghurt, low-fat milk, and cheese are rich in nutrients that help in bone formation. Consume enough amounts of these dairy items on a daily basis and stay active. The Stronger the bones, the healthier you are!
4.) Practice Yoga
Yoga creates a foundation for healthy bones. Yoga lengthens muscles and holds them there. That pull of bone tissues cultivates bone strength and maintains bone density. A great way to strengthen your muscle is to do some weight bearing exercise which includes walking, running, dancing, golfing or playing tennis. A smart way to practice yoga in the comfort of your home is by accessing Yoga Download. Purchase a complete package of yoga from renowned yoga practitioner, and if the purchase gets heavy on your wallet, then you can use the discount coupons available at PennySaviour.
5.) Eat Herbs
Herbs are the nature’s most beautiful gift that has got some incredible healing properties. Herbs are the concentrated, dehydrated, medicinal food and for years, there are being used by the natural health community. Eat meals and take herbs that are high in calcium and vitamins and elevate bone strength.
Include these herbs in your diet;
Dong Quai, Dang Gui, and Angelica Sinensis (develop healthy bones)
Yin Yang Huo, Epimedium, and Horny Goat Weed (increase blood circulation and energy)
Dimmak Herbs (cultivate bone health and bone healing)
Bone health is vital at all stages of life. Having healthy bones is right for you when you get old. By eating some nutritionally based diet and incorporating a healthy lifestyle, you can easily maintain healthy bones.
Stay active and keep smiling!
I am a computer system engineer. I love reading and writing therefore pursues my career as a writer. I work as a content writer at Perks logic. I have many blogs published on divergent topics including Tech, lifestyle and traveling. I can make you laugh, wonder and sad with my content, no doubt the words has power. Personally, I believe in enjoying life, listen music, eat and travel.