To keep your bones healthy, it is important to take a nutritious diet. Here are the causes of weak bones and dietary tips to cope up.
Bones are the most essential component of the body. We should be aware that the bones are always changing old bones are broken down and the new bones are formed. In the young age body generates the new bones quicker and then break down the old one, so body mass grows.
When a nutritious diet mixed with the regular exercise then it may results good and contributes to preserve bone health.
Causes of weakness in the Bones
As we all know that bones plays important role in the body they protect organs and provide structure also.
- Low Calcium
Due to low calcium levels bone density is decreased, early bone loss and can also increase the risk of fractures. It is important to include calcium rich food in diet it provides strengthen the bones and prevents from the early bone loss. Calcium and vitamin D both are the essential minerals for bone health.
- Eating Disorders
People with eating disorders may suffer from anorexia or bulimia both are the big risk of bone loss. Due to bone loss people may suffer from osteoporosis.
- Certain Medications
Long run use of various corticosteriod Medications can be increase the risk of osteoporosis. There are some medicines that can be responsible for weaker bones. At that situation consult to a doctor regarding any issues
- Hormone Levels
Too high thyroid levels may cause bone loss and also Imbalance the hormone levels. At that stage dietary modification and seek medical therapy are must necessary.
Diseases such as
- Menopause
During menopause the hormone estrogen decreases significantly, an estrogen hormone is responsible for the protection of bones in women. Womens are at higher risk of osteoporosis
- Osteoporosis
It is a condition in which peoples may suffers from weak and brittle bones even it may lead to fractures. Fractures may occur in the various body parts like hips, wrist, or spine. For Osteoporosis include foods that are high in vitamin D and Calcium.
Super Foods for Strong Bones
- Tofu
Tofu is rich in potassium, calcium and proteins which may keep healthy bones also.
- Yogurt
Yogurt contains various nutrients and rich in calcium, proteins, potassium, vitamin D or potassium also. That helps in maintain the healthy bone density. These components provide strength and also reduce the risk of osteoporosis.
- Eggs
Egg contains many healthy nutrients it is rich in vitamin D which plays a role in the absorption of calcium and also help in maintaining the healthy bone. Eggs also nourish the bones.
- Dark green Leafy vegetables
Dark leafy vegetables contain a good amount of antioxidant carotenoids, calcium and magnesium also. Dark leafy vegetable such as broccoli, spring greens, sinach.
- Berries, cherries, and Raspberries
These contains good amount of antioxidant anthocyanins that helps in the reduction of inflammatory chemicals in the body.
- Avocado
Avocado contains antioxidants such as mono- saturated oils, essential fatty acids, vitamin E or beta- sitosterol, it can helps in the cartilage repair and also beneficial for the osteoarthritis patients.
- Onion and garlic
Onion and garlic contains quercetin, and also contains anti-inflammatory properties. Red onions are richer in antioxidant. Garlic contains allicin that is a compound which can help in managing the symptoms of rheumatoid arthritis.
- Turmeric
Turmeric has anti- inflammatory properties and contains curcumin. It can be used to enhance the flavour of dish like in soups, dal, veggies, curries or even milk also.
- Oily fish
Oily fishes are rich in omega 3 fatty acids and are very effective in reducing the joint pain or stiffness. It contains anti-inflammatory properties and used in to treat weak bone.
- Green tea
Green tea can prevents and reduce the severity of rheumatoid arthritis. It is superfood that’s coping up the weak bones.
- Nuts
Nuts are the good source of omega 3 fatty acids, it reduces inflammation. Brazil nuts are great source of selenium, it boost up the quality of cartilage proteins.
Dietary recommendations for healthy bones
- Include calcium rich foods in the diet for calcium consume fish with bones (like salmon, whitebait or sardines) include dairy products and dark green leafy vegetables, fortified tofu and soy milk.
- Protein is most crucial component of bones consuming protein in good amount is good for bone health. To fulfil the protein requirement consume whole beans, pulses, eggs, fish, milk and milk products that are high in protein.
- Diet should be rich in zinc and Magnesium. For zinc consume spinach and seeds like pumpkin seeds, flaxseeds or sunflower seed. While magnesium is essential for the conversion of vitamin D in active form which stimulates the absorption of calcium.
- Include Vitamin K in diet for the development of healthy bones for vitamins K consume dark leafy green leafy vegetables.
- For vitamin D consume oily fishes, eggs, fortified foods such as milk, cereals and mushrooms and the best way to get vitamin D is through Sunlight.
- Sesame oil is great way to maintain healthy bones it can be used for massage.
- Maintain a healthy weight is more essential for bone health.