Taking care of your bone health is very important. Our body
reaches its peak bone mass between age 25 and 30, after 40 our body slowly
starts losing bone mass, building a foundation early in life is very important
to ensure good bone health. Sedentary lifestyle and inadequate diet can lead to
Osteoporosis. It is a condition where there is a reduced bone density and bones
becomes weak and brittle.
Here are 5 ways to build strong bones
- Alkaline rich foods prevent bone loss. Your diet
should be 80 percent alkaline foods and 20 percent acidic foods. Example of
alkaline foods are broccoli, spinach, avocado, celery, almonds, kale,
cucumbers, bell peppers, cauliflower, wheat grass, asparagus, sprouted bread,
mung, lentils, quinoa, kamut and millet.
- Diet rich in calcium, magnesium, vitamin K, phosphorus and potassium will encourage in building strong bones and also prevent bone loss.
Calcium rich foods are collard greens, kale, spinach,
mustard greens, broccoli, sardines, yogurt, grass fed milk, kefir, cheese,
almonds
Magnesium rich foods are spinach, swiss chard, pumpkin
seeds, almonds, black beans, avocado, yogurt, kefir, banana
Manganese rich foods helps in the formation of bone mass,
brown rice, buckwheat, rye, oat, amaranth, beans, legumes and macadamia
Potassium rich food are avocado, sweet potato, salmon,
tomatoes, raisins, potato, spinach, bananas, papaya, orange, pomegranate,
coconut water.
- Exercise also builds strong bones. weight
bearing and strength training exercise are the best for your bones. Brisk walk
and swimming are also very helpful.
- Fermented foods improve your gut health. They
help to populate the good bacteria in your gut. Well nourished microbiome helps
to absorb minerals and vitamins. Studies have shown that probiotics can help to
have better bone health. Example of natural probiotics are kefir, kombucha,
miso, kimchi, sauerkraut. Make sure you include these natural probiotics in
your diet for better bone health.
- Vitamin K2 also plays an important role in bone health. It’s good to take it in a natural form. Good sources are natto, goose liver, cheese: brie and gouda, egg yolks from pasture raised chicken, grass fed butter, ghee.
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