Healthy bone formation is very important for health and at all stages of life. Your childhood, adolescents and young age foods include different types of minerals. At one time you fall to thirty, you climb to the highest peak of bone. If you have not had enough bone mass during this time, or if the bone mass reduces later, then the risk of bone-fragile growth increases, allowing the bones to break easily.
Fortunately, there are many nutritious foods, which can help to form your strong bone if they can add and practice some lifestyle habits, and help maintain the bones during their lifetime and maintain its mass or density.
Here are 10 ways to build healthy bones in natural ways:
1. Eat fresh vegetables
Vegetables are important for your bone. These are the best sources of Vitamin C, which strengthen the production of bone-forming cells. In addition, some research has suggested that vitamin C antioxidants can protect the bone cells from being wasted.
Vegetables can increase bone mineral density, also known as bone density.
Bone density is the measurement of the amount of calcium and other minerals found in your bone. Both osteopenia or low bone mass and osteoporosis or brittle bones are considered low bone density or low bone density.
If the use of green and yellow vegetables more during childhood, bone growth or density increases and the bone mass is maintained in young age. ,
It is also very useful for the elderly women taking plenty of vegetables. A study of fifty-five women found that the risk of osteoporosis reduced by 20% due to those who ate more onions than those who ate less onion.
A major risk of osteoporosis in the elderly is to break the bone or break the fold or bone and increase the process of forming new bones.
A three-month study showed that women who ate more than 9 broccoli, cabbage, purse or other bone-protective antioxidants at this time reduced their bone-folding sister turnover.
Summary: Eating plenty of vegetables during childhood is helpful in the formation of healthy bones. As a result of this, youth and old age prevails.
2.Strength training and bearing exercises
Being involved in special exercise exercises can help you to form strong bones and keep it firm.
One of the best exercises for healthy bone is load bearing or high-impact exercise, which helps in the formation of new bones. Studies conducted in type 1 diabetes with children, such exercises show that such exercises strengthen the process of bone formation in the final years of bone formation. In addition, such exercises prevent bone loss in old age. ,
The study of those older men and women who carry such a body, showed that their bone mineral density, strength and shape increased due to such strict exercises, as well as bone cramps or wrinkle and pain reduction.
However, in another study, the older men who performed at 9-month-high level weight bearing exercises were found to be slightly increased in their density.
Strength training exercises are not only beneficial for increasing muscle mass; It also works against the bone loss of young and older women. In particular, those who have such an exercise for osteoporosis or brittle bones, osteopenia or low bone mass or those with breast cancer. Special beneficial.
A study of men with low bone mass has been found, although resistance training and weight-bearing exercises both increase bone density in different areas of the body, only resistance training also affects hip bone in the same way.
Summary: Both weight lifting and prevention training strengthen the bone structure and keep the bone health healthy in old age. Besides, these two exercises are beneficial for those who have less bone density.
3. Eat excess protein
Sufficient protein is essential for proper bone formations. In fact, 50 percent of the bone is produced from the protein.
According to the research report, due to lack of adequate protein, the levels of calcium absorption of the bones decreased and this results in the formation of the bone and the fracture is fractured.
However, if you take too much calcium, then you have the risk of going out of the blood with ACDT and calcius from the bone. Of course, it has been found in the study that people who consume 100 grams of protein daily per day and in combination with adequate plants and calcium food, this will not happen.
Researchers say that it is particularly beneficial for increasing bone density, especially for older women. If older people take more protein intake they have higher bone density. ,,
A six-year observational study of six million menopause women (whose menstrual cycle was completely discontinued, and those with an average age of more than forty-five) showed that high levels of proteins were reduced due to their risk of breaking bones and hip, The bone density of the whole body including spinal cord also increases significantly.
Regularly taking protein-rich foods ensures bone mass during their lifetime. Women should eat at least 86 grams of protein every day. If lower protein is taken, then the arm, spinal cord
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Fortunately, there are many nutritious foods, which can help to form your strong bone if they can add and practice some lifestyle habits, and help maintain the bones during their lifetime and maintain its mass or density.
Here are 10 ways to build healthy bones in natural ways:
1. Eat fresh vegetables
Vegetables are important for your bone. These are the best sources of Vitamin C, which strengthen the production of bone-forming cells. In addition, some research has suggested that vitamin C antioxidants can protect the bone cells from being wasted.
Vegetables can increase bone mineral density, also known as bone density.
Bone density is the measurement of the amount of calcium and other minerals found in your bone. Both osteopenia or low bone mass and osteoporosis or brittle bones are considered low bone density or low bone density.
If the use of green and yellow vegetables more during childhood, bone growth or density increases and the bone mass is maintained in young age. ,
It is also very useful for the elderly women taking plenty of vegetables. A study of fifty-five women found that the risk of osteoporosis reduced by 20% due to those who ate more onions than those who ate less onion.
A major risk of osteoporosis in the elderly is to break the bone or break the fold or bone and increase the process of forming new bones.
A three-month study showed that women who ate more than 9 broccoli, cabbage, purse or other bone-protective antioxidants at this time reduced their bone-folding sister turnover.
Summary: Eating plenty of vegetables during childhood is helpful in the formation of healthy bones. As a result of this, youth and old age prevails.
2.Strength training and bearing exercises
Being involved in special exercise exercises can help you to form strong bones and keep it firm.
One of the best exercises for healthy bone is load bearing or high-impact exercise, which helps in the formation of new bones. Studies conducted in type 1 diabetes with children, such exercises show that such exercises strengthen the process of bone formation in the final years of bone formation. In addition, such exercises prevent bone loss in old age. ,
The study of those older men and women who carry such a body, showed that their bone mineral density, strength and shape increased due to such strict exercises, as well as bone cramps or wrinkle and pain reduction.
However, in another study, the older men who performed at 9-month-high level weight bearing exercises were found to be slightly increased in their density.
Strength training exercises are not only beneficial for increasing muscle mass; It also works against the bone loss of young and older women. In particular, those who have such an exercise for osteoporosis or brittle bones, osteopenia or low bone mass or those with breast cancer. Special beneficial.
A study of men with low bone mass has been found, although resistance training and weight-bearing exercises both increase bone density in different areas of the body, only resistance training also affects hip bone in the same way.
Summary: Both weight lifting and prevention training strengthen the bone structure and keep the bone health healthy in old age. Besides, these two exercises are beneficial for those who have less bone density.
3. Eat excess protein
Sufficient protein is essential for proper bone formations. In fact, 50 percent of the bone is produced from the protein.
According to the research report, due to lack of adequate protein, the levels of calcium absorption of the bones decreased and this results in the formation of the bone and the fracture is fractured.
However, if you take too much calcium, then you have the risk of going out of the blood with ACDT and calcius from the bone. Of course, it has been found in the study that people who consume 100 grams of protein daily per day and in combination with adequate plants and calcium food, this will not happen.
Researchers say that it is particularly beneficial for increasing bone density, especially for older women. If older people take more protein intake they have higher bone density. ,,
A six-year observational study of six million menopause women (whose menstrual cycle was completely discontinued, and those with an average age of more than forty-five) showed that high levels of proteins were reduced due to their risk of breaking bones and hip, The bone density of the whole body including spinal cord also increases significantly.
Regularly taking protein-rich foods ensures bone mass during their lifetime. Women should eat at least 86 grams of protein every day. If lower protein is taken, then the arm, spinal cord
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