Ways in which you can strengthen your bones


Bones are responsible for maintaining the posture of the body. They are responsible for providing support to the body. Bones bear very low weight, but still, they are strong enough to support the entire weight of the body. They are also responsible for locomotion. Apart from that bones also play a protective role. They protect the vital organs of the body against external shock. Your beautiful face is also built by bones. They are also responsible for the production of blood cells and the storage of important minerals.

There are 206 bones in the human body. Each one has its function. You cannot afford the breaking or even weakening of even one of them. For instance damage to any of your ribs will make life miserable for you. You will not be able to stand properly. You will experience some serious pain while walking. To protect your bones, you need to take measures to strengthen them. In this article, we will discuss some ways in which you can strengthen your bones.

Eating Vegetables

Vegetables can help your body in many ways. It is full of nutrients. Vitamin C is responsible for the production of bone cells that include osteocytes and osteoblasts. They also act as antioxidants, providing immunity to bone cells against any potential threat. Spinach, tomatoes, and cabbage are rich sources of vitamin C. Calcium is necessary for the normal functioning of bones. They make the bone mass. Low levels of calcium lead to osteopenia and osteoporosis.

Dark green and leafy vegetables like kale and spinach are rich sources of calcium. Collard greens are also an important source in this regard.

Osteoporosis is a prevalent bone disease in women. Studies have shown that consuming green vegetables can greatly reduce the risk of osteoporosis. It is sometimes caused due to reduced bone turnover. Vegetables enriched in minerals can increase this turnover.

Through exercising

Exercise can contribute a great deal to your body. It can help in maintaining strong bones. A variety of exercises in practice suits this purpose. Weight lifting stimulates the formation of a new bone. It is important, especially during growing years. Running regularly also assists in increasing your stamina. It strengthens the bones of the lower extremities. The mineral density of a bone can also be raised through weight bearing.

Consuming protein

Proteins happen to be the building blocks of the body. Protein aids in the absorption of calcium. It increases the uptake of calcium by bones. Fish and beef are rich in protein. It also helps in increasing muscle mass. Protein also suppresses the action of parathyroid hormone. In these ways, it contributes to the strengthening of bones.

Vitamin D and K

Vitamin d contributes to bone health in several ways. It increases the absorption of calcium. Lack of vitamin D  can lead to conditions like rickets, bowed legs, and deformities of the skeletal bones. The posture is very badly impacted by its deficiency. Sun is the biggest and a free source of vitamin D. Fish, liver, and egg yolk are rich sources of vitamin D.

Vitamin K takes a leading part in the carboxylation of proteins located in bones. They regulate the genetic transcription of osteoblastic markers and also promote bone reabsorption. Soya beans and leafy green vegetables are rich sources of vitamin K.