The formation of bone tissue in our bodies also known as bone mass development continues until the late 20s. Once we have achieved what is called peak bone mass, bone density gradually starts to decline with more shedding of tissues than formation. A myriad of other environmental and genetic factors play into the development of bone strength. However, following a healthy nutrition plan and making necessary lifestyle changes can be helpful in strengthening bone tissues and maintaining bone mass through the years.
Maintain Healthy Weight
Being overweight is one of the major contributing factors in joint pain especially in weight-bearing joints. Since the knees have to support the entire upper body, losing extra weight can work to significantly reduce the stress on your knees. This will put less strain on the knees and decelerate the erosion of cartilage in the joints.
Follow A Workout Regiment
Taking on sports activities and following a training regiment goes a long way in boosting anabolic processes in the body and building bone strength. Studies over the years have shown high impact, strength-building activities to promote the formation of bone in young adults. In children, weight-bearing exercises have shown to be especially beneficial for bone development during peak years of growth. Resistance exercises such as deadlifts, weighted squats, dips, and pull-ups can help strengthen specific areas of the bone and can also guard against conditions like osteoporosis.
Intake Of Essential Nutrients
Having a well-balanced diet that includes a good intake of both macro and micronutrients is essential for promoting optimal bone density in the early stages of life and can even work to delay other age-related degenerative bone problems. A well-balanced diet should be high in fat, protein, and light on carbohydrates. Proteins, in particular, are crucial in the development of bone and make up 50% of the matter in bones. Low protein diets are shown to result in lesser calcium absorption and therefore less bone formation. Along with that, it is also important to limit the number of sugars and refined carbohydrates in the diet which is shown to block the absorption of various essential minerals and nutrients needed to carry on anabolic processes in the body.
Eat Enough Calories
Loss of appetite is quite normal as you age. However, eating fewer calories does not bode well for bone mass development in the body. Lowering calories to lose weight can be a wrong approach to weight loss and should only be done after consulting a healthcare professional. A low-calorie diet can deprive the body of essential nutrients and may accelerate the degeneration of bone density.
Cigarette smoking is known to cause various heart and esophageal diseases and most notably lung cancer. However, regular smoking has also been directly linked to osteoporosis – a condition that causes the bones to become brittle and highly susceptible to fractures. Quitting to smoke even later in life can be beneficial for promoting bone density and overall health. Combined with a healthy lifestyle and a well-balanced diet, quitting cigarettes can get you back on the right track.
Minerals such as iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium are needed in very small trace amounts and hence are called trace minerals. They are essential for producing various enzymes and hormones in the body. Trace minerals are also responsible for building bone health and promoting other anabolic functions. Minerals such as Zinc and manganese in particular are required for proper bone metabolism. However, many people struggle to incorporate enough trace minerals in their diet which is further worsened by the consumption of too many grains, refined grains in particular. Secondly, a lack of green and leafy vegetables is another reason for trace mineral deficiency among so many people. To make sure you get your daily intake of trace minerals, it is important you eat 5-6 ounces of salad every day with greens and other leafy vegetables.