Being a good health

Some easy ways to keep your health healthy. 

BY TAPAS SAHA, 19 / 10 / 2019

Healthy bone formation is very important for good health and at all stages of life. Throughout your childhood, adolescents and adolescents, various types of minerals are included in your diet. Once you step into your thirties, you climb to the highest peak of bone mass. During this period if you do not have enough bone mass for some reason, or subsequently the bone mass decreases, the risk of bone fragility increases, which can lead to bone fractures.

Fortunately, there are many nutritious foods that, while eating and adding some habits to your lifestyle, can help you to build strong bones and keep bones healthy and maintain their mass or concentration over the course of an ageing period.

Here are 5 ways to build healthy bones in a natural way:

1. Eat plenty of vegetables

Vegetables are very important for your bones. They are the best source of vitamin C, which stimulates the production of bone cells. In addition, some studies suggest that vitamin C antioxidants can protect bone cells from damage.

Vegetables can also increase bone mineral density, also known as bone density.

Bone density is a measure of the amount of calcium and other minerals found in your bone. Both osteopenia or osteopenia (low bone mass) and osteoporosis or osteoporosis (brittle bones) are both regarded as low bone density or low bone density.

Consuming more green and yellow vegetables during childhood increases bone mineralization and maintains bone mass at young and old age. ,

Consuming large amounts of vegetables is also very beneficial for older women. A study of fifty-five women found that those who ate too much onion had a reduced risk of osteoporosis by 20% compared to those who ate less onion.

One of the major risks of osteoporosis in the elderly is a bone fracture or folding or fracture, and new bone formation processes increase.

A three-month study found that women who consumed more than 3 broccoli, cabbage, parsley or other bone-protective antioxidants at this time had reduced bone fracture turnover.

Summary: Eating lots of vegetables during childhood is helpful for healthy bone formation, thus maintaining bones in youth and old age.

2. Strength training and bearing exercises

Being involved in certain types of exercise can help you build and maintain a healthy bone.

One of the best exercises for a healthy bone is weight-bearing or high-impact exercise, which helps in the formation of new bones. Studies conducted in children with type 1 diabetes have shown that this type of exercise strengthens the bone formation process during the final years of bone formation. In addition, such exercises prevent bone loss in old age. ,

Studies have shown that older women and men who exercise the body like a weightlifter, this type of rigorous exercise have increased their bone mineral density, strength and shape, as well as a reduced bone fracture or fracture and pain symptoms.

However, in another study, the rate of increase in the density of older men who exercised at the highest level for more than 6 months was slightly increased.

Strength training exercises are not only beneficial for muscle mass growth; It also works against bone loss in young and old women. Specifically, this type of exercise is for those who have osteoporosis or brittle bones, osteopenia or osteopenia, or low bone mass or breast cancer. Particularly beneficial.

A study on men who have low bone mass has shown that although resistance training and weight-bearing exercise both increase bone density in different areas of the body, only resistance training affects the hip bone in the same way.

Summary: Both weight training and resistance training strengthen bone structure and keep bone health healthy in old age. Besides, these two exercises are beneficial for those who have low bone density.

3. Eat enough protein

Adequate protein is essential for healthy bone formation. In fact, about 5 per cent of bone is made of protein.

According to the research report, the lack of sufficient protein reduces the level of calcium absorption in the bone and thus disrupts bone formation and breaks the bone.

However, excessive calcium intake, but again the acidity in the blood, the fear of calcium out of the bone. Of course, studies have also shown that this does not happen in people who consume up to 1 gram of protein per day, and in combination with adequate plant and calcium intake.

Researchers say this is especially useful for increasing bone density, especially for older women. As older women consume more protein, their bone density is found to be higher. ,,

A large six-year observational study of one hundred forty-four thousand menopausal women (whose menstrual cycle is completely closed and no pregnancy is possible, the average age is forty-five), shows that high protein intake reduces the risk of bone fractures and buttocks, The bone density throughout the body, including the spine, also increases significantly.

Taking regular protein-rich diets helps maintain bone mass throughout the lifespan. Women should consume at least 3 grams of protein per day.

৪. Eat high-calcium foods several times a day

Calcium is the main mineral in bone. This is important for bone health. Because of this, the old cells of the bone are constantly broken down and new cells are formed in it. By consuming the calcium diet, this new cell structure is strengthened...

Most people, on average, need to take at least one gram of calcium daily.

However, as much as your body can actually absorb calcium, it can vary greatly. Interestingly, if you consume five hundred milligrams of calcium-rich foods at a time, your body may not be able to absorb it completely. Because you may be able to consume very little and therefore your body will be able to absorb very little.

So it's best to spread your calcium intake throughout the day; You can do this by adding a high-calcium intake to your diet list from the list below each time you eat.

1. Seeds (grain)

2. Cheese

3. Curd

4. Sardine and canned salmon

5. Beans and pulses

6. Pee nut

7. Whey protein

8. Vegetables are green

9. Rhubarb -Rhubarb

10. Safe foods

11. Edamame and tofu [Edamame - This is a term of green soybean cooked or roasted in a pan.

Tofu is a soybean filling made from ghee. It is mainly used in Asia and in vegetarian cooking].

12. Safe drinking

13. Figs

14. Milk

Besides, it is better to take calcium from diet than supplements. A recent 5-year research study on 3 people who took calcium from a direct diet showed a 22% higher risk of heart disease overall, even though those who took calcium supplements had a lower risk.

Summary: Calcium is the main mineral in the bone and in order to preserve the bone health, daily intake of calcium-rich foods should be taken. And it should be taken at different times throughout the day without consuming too much calcium at once.

5. Take plenty of vitamin D and vitamin K

Vitamin D and Vitamin K are important for building strong bones. Vitamin D plays some important role in maintaining bone health, one of which helps your body absorb calcium. It also helps to increase blood levels. , Blood levels of at least 5 mg/ml (75 n) to prevent osteoporosis and other bone diseases mol / l) is recommended to achieve this. Therefore, it is necessary to take a diet rich in vitamin D and vitamin K.

Studies show that children and adults who are less prone to vitamin D have lower vitamin D levels; Because of this, their bone density is low and mass is low. On the other hand, those who have good levels of vitamin D have higher bone density and mass. ,

But unfortunately, the tendency to take vitamin D has become less common. Currently, around one billion people worldwide are reported to be suffering from vitamin D deficiency.

However, we can easily get vitamin D from sunlight and fatty fish, liver and cheese. However, many may need to take at least 25 IU daily vitamin D supplement to maintain their desired level of vitamin D.

Vitamin K2 converts osteocalcin to help maintain bone health. Osteocalcin is a protein that is involved in bone formation. This conversion enables osteocalcin to bind to the mineralization of the bone and prevents the loss of calcium from the bone.

The two most common variants of Vitamin K Two are MK-4 and MK-7. A small amount of MK-4 exists in the liver, eggs and meat. And provocative foods like cheese, sauerkraut and soybeans, also known as natto; Among them is the MK-7.

A small study of healthy young women found that MK-7 supplements significantly elevated vitamin K2 blood levels compared to MK-4.

However, other studies have shown that both forms of vitamin K help to convert osteocalcin and increase bone density in children and older women.

A study conducted on women aged 1 to 5 years, who ate rich foods MK-4, increased their bone density in one year. On the other hand, the bone density of those who took the medicine for the comfort of mind decreased somewhat.

Summary: Adequate intake of vitamins D and K2 from diet or supplements is helpful in protecting bone health.

6. Avoid very low-calorie foods

It is never a good idea to reduce calories in the diet. This will gradually reduce your metabolism, hunger after meals and reduce muscle mass, which can also be a danger to your bone health.

According to some studies, eating less than one thousand calories a day lowers bone density and leads to obesity.

One study found that a group of obese women consumed only 120 calories every day for four months and (resistance training) exercised the body; Nevertheless, the density of their buttocks and thigh bones has decreased.

In fact, to maintain a strong bone and maintain a balanced diet, you should have at least 120 calories a day. It should include a lot of protein. It is also essential to have a diet rich in vitamins and minerals, which is very helpful for bone health.

Conclusion: Following a low-calorie diet, and if it is accompanied by a strenuous exercise, bone density decreases. To maintain bone health, you need to follow a balanced diet of at least 125 calories per day.

7. Collagen Supplement

Collagen supplements can also do a good job in protecting bone health. Although much research has not been done on this topic, preliminary evidence shows it to be good for bone health.

Collagen is one of the major proteins in bone. It contains some of the natural ingredients of amino acids, known as glycine, proline and lysine. They help to build bones, muscles, ligaments and other tissues.

Collagen is a type of fibre protein that is used in the preparation of various foods. It is found in the flesh of many animals, additives and spinal cord. Collagen accounts for 25 to 5 per cent of our body's total protein. Gelatin is also a type of collagen. Collagen can be made from bones, meat, eggs of halal animals. Collagen is used in food preparation and treatment.

Collagen hydrolysate or collagen hydrolyzate comes from animal bones. This is commonly known as gelatin. It has been used for many years to relieve joint pain.

Although collagen's effects on joint conditions such as arthritis are highly anticipated in most studies, it appears to have a beneficial effect on bone health as well.

A 28-week study found that postmenopausal women with osteoporosis had a combination of collagen and hormone calcitonin significantly reduced collagen deficiency in their bodies.

Summary: Based on growing evidence, bone health can be maintained by using a collagen supplement to prevent collagen deficiency.

8. Maintain a stable and healthy weight

In addition to consuming nutritious food, it helps maintain bone health by maintaining a healthy weight.

Maintaining a balanced or healthy weight is essential for bone protection. Weight loss, such as osteopenia or low bone mass and osteoporosis or brittle bones, increases the risk of osteopenia. Likewise, obesity or overweight is also at risk of bone loss and fractures.

This risk is most likely due to the loss of bone protection hormone, especially in middle-aged women who are discontinuing menstruation. ,

On the other hand, some studies have found that excess fat or fat accumulation in the body weakens the bone quality and increases the risk of bone fractures due to excess weight stress. ,

Although weight loss is usually one of the causes of bone loss; however, it is more applicable to obesity than to individual weight.

Repeated weight loss and gaining weight or losing weight in a short period of time are also very detrimental to bone health.

A recent study found that bone loss during weight loss is not fulfilled even after regaining the weight. This indicates that a person who is losing weight in a cycle and losing weight does not fulfil his lifespan.

So a stable natural or slightly overweight is the most important factor in protecting bone health.

Summary: Both being too thick or too obese can negatively affect bone health. It can also help preserve bone density by maintaining a stable weight rather than repeated weight loss and gaining weight again.

9. Put on magnesium (MAGNESIUM) and zinc (ZINK)

Along with calcium, bone and other minerals, including magnesium and zinc, play a vital role in bone health. The main function of magnesium is to convert and activate vitamin D to absorb calcium.

A study conducted by a study of 5,000 women found that women who took 300 milligrams of magnesium daily increased their bone density by 2-5%. On the other hand, sisters who took half of their magnesium intake were 2-5% less than the first group.

However, magnesium is rarely available in most common foods. Supplements of magnesium glycinate, citrate or carbonate can be useful in this regard. Of course, there are very few foods, which are recognized as good sources of magnesium.

Zinc is also a mineral and in small quantities, it is essential for bone health. Zinc helps strengthen bone formation cells and prevents excessive bone fractures.

Zinc supplementation helps strengthen bone formation in children and increases bone density in old age, research has shown. ,

Good sources of zinc or zinc include beef, shrimp, herbs, hemp, oyster and pumpkin seeds.

Here is a list of some exclusive ginger foods that can meet the needs of zinc:

1. Dark Chocolate - Dark Chocolate

2. Avocado-Avocados

3. Nut-Nuts

4. Lingams-Legumes

5. Tofu-Tofu

6. Seed-Seeds

7. Whole Grains - Whole Grains

8. Some fatty fish- Some fatty fish

9. Banana-Bananas

10. Greens-Leafy Greens

3. Put Omega-3 fat or fat fish in the playlist

Omega-3 fatty acids are known for their anti-inflammatory effects. They also help protect against bone loss during the ageing process. ,,

However, one thing to consider when adding Omega-3 Fat to your diet is to make sure that the balance of Omega Three from the Omega Six is ​​not too high.

A large study of more than 1,500-year-olds in this regard has shown that bone density has been reduced in those who have taken Omega-Six to Omega-3 fatty acids in high proportions. Generally speaking, the ratio of Omega-1 to Omega-1 at 5: 1 or less is best.

In addition, although most studies are expected to have long-term benefits of omega-1 in lean fish, a robust study has shown that omega-3 from plant sources can help prevent bone loss and increase bone formation.

Omega-1 fats obtained from plant sources include chia seeds, flaxseeds and walnuts.

Summary: Omega-3 fatty acids have been shown to help strengthen new bone formation and protect against bone loss during ageing.