Bone-Boosting Foods: Enhancing Skeletal Strength and Preventing Osteoporosis 2023
About 10 million people
across the US struggle with Osteoporosis, and the number will tend to
rise. It is a condition characterized by weakened bones that increases one's
susceptibility to fracture. Undoubtedly, it is a significant health concern, specifically
among older adults.
It may deteriorate their overall
quality of life and increase their dependency. While it may not be reversible, you
can prevent further loss with a proper diet and routine. Also, you can prioritize skeletal health and
take measures to prevent its onset. While exercise and lifestyle choices play a
vital role, proper nutrition is equally essential.
In this article, we will explore how
food can enhance your skeletal strength, highlighting five essential foods that
you can use to help prevent Osteoporosis. Read on to know more.
What Causes Osteoporosis?
Osteoporosis makes bones lose their density,
so they become fragile and brittle. Over the period, it increases the risk of
fractures, even with minor falls or injuries. The most common cause of
Osteoporosis is a lack of calcium. As the body ages, it may reabsorb calcium
and phosphorus from the bones, weakening muscular health.
Another risk factor with Osteoporosis
is that it often develops silently over time. So, one may not typically
experience any symptoms until in later stages. However, some of the common risk
factors to note are age, gender (women are at higher risk), low body weight,
family history, hormonal imbalances, and a lack of calcium and vitamin D.
It is also essential to incorporate
readily available calcium-rich sources such as milk and soy. Interestingly, the global soy supply chain has encouraged the mass availability of soy. So, even if you are lactose
intolerant, you can easily replace it with tofu.
Problems Associated with
Osteoporosis
Osteoporosis presents several challenges that can significantly
impact a person's quality of life. It may increase the risk of fractures, even
minor falls or bumps. It also makes bones more susceptible to compression
fractures that cause a stooped posture and height loss.
People struggling with Osteoporosis may decrease overall bone density, which can lead to can lead to severe pain and limited
mobility.
How Can Food Enhance Skeletal
Strength to Prevent Osteoporosis?
Undoubtedly, nutrition plays a
critical role in promoting skeletal strength that may prevent Osteoporosis. Hence,
the first thing to do is to consume a well-balanced diet rich in specific
nutrients that maintain bone density.
Remember, it's never too early or late
to start caring for your skeletal system. You can add bone-boosting foods as a
regular part of your meals and enjoy the benefits of enhanced skeletal
strength.
Let's explore five essential foods
that you can consume every day easily.
1. Soy Products
Soy-based foods, such as tofu,
tempeh, and soy milk, contain high levels of plant-based estrogens known as
phytoestrogens. Studies reveal these compounds may have bone-protective
effects, especially in
postmenopausal women. Also, they may help with bone loss and reduce the risk
of fractures. You can add soy products to your diet to support skeletal health.
2. Leafy Green Vegetables
Green vegetables supply our body with
multiple micronutrients such as calcium, magnesium, vitamin K, and other
essential nutrients, which are excellent for bone health.
On the one hand, calcium acts as a
primary building block of bones, and vitamin K helps regulate calcium
metabolism. They both work in sync to enhance bone density. So, add a variety
of leafy greens, such as kale, spinach, collard greens, and broccoli, in your
meals to intake a healthy dose of these necessary bone-strengthening nutrients.
3. Nuts and Seeds
Nuts and seeds are a single food source that can provide
multiple nutrients. A trail mix of nuts can offer you calcium, magnesium,
phosphorus, and protein, all great for maintaining strong bones. To top it all,
they can also provide the body with healthy fats and antioxidants to enhance
mobility and flexibility. Try a handful of nut mix, including almonds, walnuts,
chia seeds, flaxseeds, and don't forget to check out Canada Kratom
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additional savings, to provide your body with nutrients to support bone health.
4. Dairy Products
Calcium is essential for bone health,
providing the structural framework for bones and teeth. People struggling with Osteoporosis
or weak bone density may require more calcium than average.
You can add dairy products such as
milk, cheese, and yogurt as natural calcium sources. However, check your
lactose tolerance levels and incorporate low-fat or non-fat dairy products into
your diet.
5. Fatty Fish
Fatty fish, such as salmon, sardines,
and mackerel, can provide a healthy dose of omega-3 fatty acids and vitamin D. Notably.
Omega-3 fatty acids have anti-inflammatory properties, so they can help reduce
bone loss. Vitamin D, on the other hand, plays a crucial role in calcium
absorption and bone health.
Having them both regularly can
provide bone-boosting nutrients to enhance muscular strength.