The musculoskeletal system of the human body consists of bones, muscles, joints, ligaments, tendons and cartilage. Strong bones and flexible joints allow you to feel good and lead an active lifestyle. This means that it is important to maintain their condition in an absolute norm, any violation of which is fraught with health problems.
The formation and condition of the skeletal system is controlled by various processes taking place inside the body, however, external factors such as nutrition and physical activity also affect. The issue of strengthening bones is of paramount importance, so everyone should have information about the amount of calcium and vitamin D in their body, since bones and joints need these elements.
Calcium – Strength of Joints and Bones
Calcium is one of the five most essential minerals for humans. It participates in many important and complex processes of the body, in particular, it is a building material for bones, is responsible for their strength and renewal. If its reserves are depleted, then the calcium contained in the bones begins to be consumed. The reasons for this may be an unbalanced diet, fasting, insufficient intake of calcium-rich foods, lack of vitamin D, various diseases (including the endocrine and digestive systems), pregnancy, stress, old or childhood, etc. Calcium deficiency is dangerous, as it leads to a number of serious consequences. Therefore, the control of calcium is included in the diagnosis of many diseases and helps to assess the state of health in general.
However, it is worth making a small reservation: for strong bones, the body needs not only calcium, but also substances that help to enhance its production, assimilation and beneficial properties. These are vitamin D, potassium, iron, phosphorus, magnesium.
Vitamin D is another important element for bone health as it promotes the absorption of calcium and phosphorus, influencing their levels in the body. It is synthesized in sunlight, so for the production of this vitamin, a person needs to be in the sun at least three times a week for 10-15 minutes a day. “Sunny” vitamin is needed by all people. Due to its lack, children can develop rickets, because it is necessary for the formation of the skeleton, and in adults, the bones become weaker, worried about pain, and there are risks of fractures. So it is always worth remembering which vitamin strengthens bones.
How to improve bone health in adults
Bone health problems affect absolutely everyone. So at a certain age, bone tissue begins to lose calcium. Women face this after menopause, which can lead to the development of diseases of the musculoskeletal system, osteoporosis and fractures. After 50 years, men are not protected from such a problem, although their process is not as pronounced as in women. After age 70, bone loss affects both sexes.
Various drugs help to increase the strength of bones and improve well-being at any age for an adult. It is recommended for both the elderly and those who go in for sports. Thanks to the daily requirement of vitamin D, the use of this dietary supplement reduces the risk of fractures and other bone damage.
Read more about the vitamin complex for an active
Many people are worried about the condition of the joints. This reflects both the usual care for the bones and joints to be in order, and the need due to various factors. For example, in people whose work is associated with great physical exertion on the musculoskeletal system: they are workers, athletes, ballet dancers, etc. Others have a large body weight. Still others – have suffered injuries or operations, have joint problems or diseases. The fourth – have reached the age of forty. Glucosamine is good for all of them, the formula of which includes glucosamine, necessary for the synthesis of connective tissue. The intake of this natural component, obtained from the shells of Arctic shrimp, slows down the destruction of joints, promotes the restoration of cartilage tissue, reduces joint pain, and improves mobility, for example, of the knee. The preparation contains acerola cherry concentrate and citrus bioflavonoids. It is free of GMOs, colors, flavors, preservatives, as well as lactose, gluten and sweeteners.
How to strengthen the bones of a child
The child must grow up healthy. Calcium contributes largely to this. However, children are also at risk of calcium deficiency or loss. In a child, the need for this mineral arises even before his birth, that is, in the process of formation in the mother’s womb. Then calcium becomes vital for normal growth and full development. Its lack affects health, manifests itself in physical and mental development: immunity can decrease, posture deteriorate, fatigue, convulsions appear, disturb the condition of the teeth and a tendency to bone fractures. Therefore, baby bones need to be constantly taken care of. To make them stronger, children should be given. This is very useful during a period when children are actively growing. After all, one chocolate-flavored lozenge contains as much calcium as a regular glass of milk. It has the same amount of magnesium as a serving of oatmeal, and vitamin D as in a boiled egg. There are also useful calcium magnesium gummies for children with tropical fruit flavors. They do not contain GMOs, gluten and lactose, therefore they are suitable for diabetics and vegetarians. By the way, calcium is obtained from oyster shells. In addition, the chewable form will appeal to those who find it difficult to swallow tablets.
How to strengthen bones after fractures
Bone fractures occur for a variety of reasons, including weakening. After injuries, the body’s need for calcium increases, but it is not always possible to satisfy it only with the correct diet, which includes foods rich in calcium. Therefore, the amount of this mineral is increased by other methods. So, a doctor can prescribe medications and dietary supplements .
You should also pay attention to folk remedies, such as, for example, eggshell powder, mummy, fir oil, kelp, infusion of herbs and rose hips, natural birch sap. Many herbs are known to contain calcium. These are stinging nettle, flowers and leaves of red clover, field horsetail, coltsfoot, burdock root, etc.
Helpful Tips for Maintaining Bone Health
- Maintain a healthy weight, because every extra 400 grams puts 4 times more stress on your knees.
- Include physical activity in your lifestyle, as a sedentary lifestyle is bad for bones and joints. It can be fitness, sports, running, swimming, cycling. Or yoga, dancing, walking. Organize your life appropriately so that you always have 30 minutes a day for exercise (or 3 times for 10 minutes).
- Protect your bones and joints.
- Allow yourself a good rest at least once a week.
- Eat foods that contain many nutrients for your bones.
- Consider how you can reduce your intake of salt, a source of sodium that can help reduce bone density.
- Eat less caffeine, which is found in coffee. Find healthier substitutes for this drink.
- Avoid alcohol, which interferes with the body’s ability to absorb vitamins and minerals.
- Stop smoking.
What foods strengthen bones?
Nutrition plays an important role in human life and must be correct. A diet that includes calcium-rich foods can be very varied and delicious. But most importantly, food also helps to strengthen bones and joints, because a large number of foods contain calcium and substances friendly to it. Therefore, it is important to know how much calcium is supplied to the body daily along with food.
Milk 1-2% fat. If the body has a problem such as lactose intolerance, then you can choose soy milk or almond milk fortified with calcium.
2. Dairy products
Natural low-fat yoghurt, cottage cheese, kefir, acidophilus, milk whey, sour cream (10%), as well as hard cheese, feta cheese.
3. Dark leafy greens and cabbage
Spinach, watercress, kale, Peking cabbage, white cabbage (including sauerkraut), red cabbage, broccoli, Brussels sprouts, arugula, beet greens.
4. Fish: sardines, pink salmon, sprats, tuna (canned food), dried roach, horse mackerel, anchovy, pike perch, river perch, smelt, pollock, herring, pike, tuna.
5. Seafood: shrimps, crabs, oysters.
6. Nuts: almonds, pistachios, hazelnuts, walnuts, Brazilian.
7. Seeds: sunflower, pumpkin, sesame, poppy, flax.
8. Legumes: beans, peas, soybeans.
9. Groats: oat, barley, rice, buckwheat, wheat bran.
10. Eggs: yolk.
11. Dried fruits: dried apricots, figs, raisins, dates.
12. Fruits and berries: persimmons, oranges, lemons, kiwi, raspberries, currants.
13. Vegetables: radishes, carrots, cucumbers, tomatoes, olives (canned).
14. Spices and herbs: basil, cilantro, garlic, green onions, dill, parsley, thyme, celery, mint, rosemary, marjoram, nettle, dandelion leaves, chicory greens.
15. Algae: seaweed.
16. Bread: grain.
17. Meat and poultry: chicken, veal.
18. Oils: sesame.