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Frequent Bone Fractures? Time to Improve your Bone Density
If it just takes you slipping on the floor to get a major fracture, there is high possibility that your bone density is low. If you are unaware, let us tell you that bone density is the amount of calcium and other minerals in your bones, which decides their strength and thickness. Childhood, adolescence, and early adulthood are the phases of life when bones absorb minerals and nutrients to gain strength. However, after the age of 30 and so on, a person cannot gain bone density. Rather, as a person continues to age, they may further lose bone density. But that doesn’t mean they can’t keep their bones healthy. There are certain ways to help boosting and maintaining bone density. Let’s discuss.
- Supplementing with Vitamin D & K2: Both vitamin D and K play a crucial role in building strong bones. While vitamin D helps your body absorb calcium, vitamin K helps with its deposition in the right areas. Vitamin K2 also helps bone formation by modifying osteocalcin, a protein that helps in bone formation. The modification helps binding minerals into bones and prevents loss of calcium from bones. Many people need to supplement with vitamin D3 & K2 capsules as their body’s ability to absorb nutrients from food weakens. You can check out Nirvasa Vitamin D3+K2 Capsules for regular supplementation to make your bones stronger.
- Eating Calcium-rich Foods: The most important mineral for bones is calcium. It is very important to consume calcium rich foods daily as it is required to protect the structure and strength of your bones. Some calcium-rich foods include milk, cheese, yogurt, beans, lentils, almonds, spinach, kale, and more. Try to break your calcium intake into smaller portions for its better intake. However, it’s best to supplement with vitamin D3+K2 capsules for appropriate absorption of calcium into the body and its deposition into bones.
- Eating Vegetables: Vegetables greatly help your bone health. Their rich vitamin C content supports the production of bone-forming cells and antioxidant properties protect bone cells from damage. High intake of green & yellow vegetables has been linked to better bone mineralization among children, adults, and older women.
- Eating Protein-rich Foods: About 50% of bone is made of protein. Therefore, getting enough protein is important to keep bones healthy. Low protein intake lowers down the calcium absorption and may also affect the formation of bones. Therefore, you need to consume a protein-rich diet, which majorly include beans & lentils, eggs, nuts and peanuts, vegetables, and more.
- Avoiding Low-calorie Diets: Many people try to lose weight in an endeavor to stay healthy. And in that process, they start undertaking very low-calorie diets. This not only slows down metabolism, loss of muscle mass but also causes damage to bone health. While maintaining a healthy weight is recommended to avoid pressure on bones, very low-calorie diet affects overall health including bones.
Summing up, it is essential to understand the concept of bone density in order to avoid making your bones fragile and occurrence of diseases like osteoporosis, which lead to bone breakage easily. While a diet that is full of vegetables and rich in calcium and protein is important to keep bones healthy, vitamin D3+K2 supplementation is also vital to absorb calcium into bones and ensuring it is deposited in the right areas.
June 24, 2021