If you are like most children, you probably think that you will never grow old. Sore joints, poor vision, heart attacks - these are things you won't have to deal with for a long time, right? So why worry about stronger bones now?
As a result, the choices you make now can make a big difference in how you feel later in life. However, the time comes when this lesson is learned the hard way if you keep thinking that way or if you don't think about it to avoid reaching this condition.
It usually starts with an injury - a cracked shin caused by running too much on hard pavement or hitting yourself from any other situation. Then bone scans, X-rays or other films show what we don't want to see: our bones are weaker than average. Close to even having osteoporosis.
The cycle of building and weakening bones changes throughout a person's life. Building bones is fastest during the first 3 years of life and again during adolescence. By the time you're 20, the bone tissue is as tight as it can get.
Measuring something called bone density tells you how tight the bone tissue is. High bone density usually shows that you have strong bones.
Once you are about 35 years old, bone tissue breaks down faster than it is replaced. This means that bones tend to lose tissue and bone density decreases. This is when osteoporosis generally becomes a concern. And it is a greater risk for women than for men.
Getting the right kind of bone-building nutrition and exercise as a teenager is like putting money in the bank. Your bones can stay strong as you age.
Unfortunately, many teens don't think about their bones when ordering lunch or deciding what to do with their free time. They'd rather eat potato chips or drink soda than think about vitamins.
Doctors urge children to get enough calcium, the mineral that strengthens bones. Calcium is also essential for keeping nerves, blood, and muscles healthy. When you don't get enough calcium, your body removes calcium from your bones, further weakening your bones.
Although calcium is abundant in milk, yogurt, cheese (all organic dairy), the natural juices of some vegetables, soy milk (organic), nuts, few people consume enough. The Institute of Medicine recommends that children between the ages of 9 and 18 receive 1,300 milligrams of calcium every day.
Diet for stronger bones
In conclusion, foods rich in calcium and also vitamin D are essential for the development of stronger bones.
Both calcium and vitamin D can be found in foods that we can consume frequently, as part of a balanced diet in which our body will benefit, which will thank us over the years, avoiding fractures and of course pain.
Here is a list of some of the foods to have healthy and strong bones. You will see that with simple changes, you can prevent injuries and bone weakening, according to the word of specialists.
Spinach for stronger bones
The spinach is a good choice, as well as contributing to the healthy development of your bones is rich in fiber, iron and vitamin A. Spinach contains about 250 mg of calcium per cup (cooked).
Spinach is high in oxalate, which binds calcium considering it is not available for use in our bodies. A 2-cup plate of raw spinach provides 290 micrograms of vitamin K, a nutrient that helps blood clot.
It can also play a role in building strong bones. People with osteoporosis tend to have low levels of vitamin K, while the highest levels of vitamin K have been found in people with higher bone density.
The Institute of Medicine recommends that men eat 120 micrograms of vitamin K per day and women eat 90 micrograms, so if you have a bleeding disorder or are at risk for osteoporosis, add a daily bowl of spinach and you could avoid serious problems.
This delicious vegetable is ideal to eat in cakes or cannelloni; Chard in the same way as spinach is rich in calcium and adds a special touch to meals.
Orange juice is a fortified drink, rich in energy and ideal to drink at any time of the day, it helps prevent colds since it is also rich in vitamin C; Likewise, it helps to make use of fats by reducing cholesterol levels and the development of cells, gums, blood vessels, bones and teeth.
Whole grains and cereals
Almonds, Brazil nuts, sunflower seeds, tahini (sesame paste) and dried legumes strengthen bones due to their high calcium content, reports the National Library of Medicine. The care to develop stronger bones through diet should start from childhood.
Green leafy vegetables low in oxalates and rich in calcium
Dairy products are not the ideal food for bone health, since, being pasteurized, they affect the bones and joints more. Dark green leafy vegetables protect and strengthen bones by increasing the pH of the blood and providing vitamin K and vitamin C.
They are good sources of vegetable carotenes, which provides the body's vitamin A requirements in a safe and natural way
Green leafy vegetables are also rich in folates, which are highly beneficial for overall health. It's hard to imagine a food more beneficial to bone health than kale or collard greens.
Improve lifestyle for stronger bones
Getting enough exercise is also crucial. There have been some really great studies showing the effectiveness of weight training and strengthening exercises on bone density.
Any exercise is better than sitting in front of the TV. Walking and lifting weights, in particular, are great for building muscles that support and strengthen bones. Playing soccer, tennis, or basketball are also good options.
A recent study found that elementary school girls who did jumping exercises for 10 to 12 minutes, three times a week, built 5 percent more bone mass than girls who did not do the exercises.
That's enough bone mass to buy women a little more bone strength later in life, said the scientists at the University of British Columbia who did the study.
Even if it's glued to the TV, why not do a few jumps during commercials? Have a glass of fortified milk or juice and some almonds instead of a can of soda and chips.
Sun exposure for stronger bones
In the summer, you get vitamin D from sunlight on your skin. If you enjoy living in a place with large amounts of sun during the year, do not hesitate to take it at the right time.
Sunbathing 10-15 minutes a day on the arms, face and décolleté (avoiding the peak hours) is enough to have good levels of vitamin D in the blood, helping to ensure good calcification of the bones.
If you live in places where the sun appears little due to the conditions of the place, be sure to take a vitamin supplement of vitamin D. It is recommended that adolescents take a daily multivitamin containing 200 international units of vitamin D.
Getting enough calcium takes a bit of effort. Getting 1,300 milligrams of calcium is the equivalent of drinking about four glasses of milk, eating 10 cups of cooked broccoli, or having two glasses of milk, a cup of yogurt, and a glass of orange juice, every day!
Distribute well how you will consume it, since we all know that that daily amount of milk and vegetables is impossible (and it is not healthy for our digestion either), and not many are lactose intolerant and for this we invite you to read our article where we talk on ways you can get calcium other than just dairy.
And that's not all you need. To absorb the calcium you consume, you must take a variety of other vitamins and minerals, including a lot of vitamin D in order to absorb it.
It is also recommended that reducing or eliminating tobacco and alcohol consumption will help us feel better and have good bone health.
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