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You can actually start building strong bones without resorting to gulping milk or popping those calcium supplement pills everyday.
Just try out these suggestions (perhaps you may already be doing these without realising 😉 ) :
Plants naturally contain calcium, which they absorb from soil, Because they contain a variety of antioxidants, phytochemicals, and polysaccharides, plant foods also help to build strong bones in many other ways besides providing calcium. Soy, for example, is rich in calcium where 100g of soybeans contain 277mg of calcium, which meets 28% of an adult’s daily requirement. Soy is also low in fat and cholesterol free.
Phytoestrogens in Soy
Phytoestrogens unique to soy can effectively prevent bone loss, enhance the body’s calcium absorption and increase bone mineral density. Soy is a good source of calcium for those who want adequate calcium intake minus the high fat in animal products or who are lactose-intolerant.
Research has shown that although vegans have much tower intakes of dietary calcium and protein than omnivores, their diets do not have adverse effects on bone mineral density.
Exercise is important to bone health throughout life. It helps to increase and preserve bone mass. The best type of activity for bone health is weight-bearing exercise such as walking, running, and climbing stairs. Weight-bearing exercise causes new bone tissue to form, and this makes bones stronger. It also strengthens muscles.
Both bones and muscles become stronger when muscles push and tug against bones during exercise. A study conducted on adolescent girls as they passed into young adulthood showed that exercise can significantly increase bone mineral density and bone strength.
Exercise also helps to malntaln muscle strength, coordination, and balance. This, in turn, helps prevent fails and related fractures.
The human body makes vitamin D when exposed to the sun. About 10-15 minutes in the sun three times weekly is enough to produce the body’s requirement of vitamin D. Use sunscreen after a few minutes in the sun, as sun exposure is a risk factor for skin cancer.
Excessive alcohol and caffeine consumption, smoking, and certain medications, such as corticosteroids and anti-convulsants, can contribute to osteoporosis risk.