How To Make Bones Stronger?
Any species like animals or human beings with a backbone are called vertebrates, or the bones provide a framework to our body. Bones do many functions like store the essential nutrients to your body and protect your all internal system. There are 270 bones in infants, and in the adult, there are 203 to 206 bones. And your all body system depends on the bones. In this article, we will discuss the bones and know how to make bones stronger.
Bones are made up of protein and a framework of calcium that gives strength to the body. Mostly the calcium is stored in our teeth and bones. The Bones provide support to all of our bodies. It can also help the movement of our bodies. These also protect our internal organ system, and the other important thing is that there are several types of cells like white blood cells.
Red blood cells and platelets are made from your bones. The largest bone in your body is called the femur, but this is also the strongest bone. This bone is thigh bone. The smallest and week bone is called stapes, which is 3mm long found in the middle of the ear.
Types Of Bones
Here are five basic types of bones given below. Have a look!
These are the long bones in our body
- The femur (thigh bone)
- humerus (upper arm bone)
- bones of your fingers and toes
Our wrist and ankle bones are short bones. And these bones provide help to our joints of the ankle and wrist.
These bones are not so flat but are flat and slight. these include:
- scapula (shoulder bone)
- cranial bones
Irregular bones are like flat bones, but they can protect most of the parts of our body. These bones are as follow
- Pelvic bones
- The many bones of your face
These bones are round in shape and mostly may found in our feet and hands. However, Sesamoids are those bones that form within a tendon and bones surrounded by tendons, which connect muscle to bone.
Natural Ways To Make Bones Stronger
Here are the natural ways that can help you to make your bones strong and live a healthy life.
Use Maximum Vegetables
As you know, the bones need calcium and vitamins, and vegetables are the best source of vitamins. Most of the Vegetables increase bone mineral density, or also known as bone density. The recent 3-month study shows that women who consumed more than nine servings of broccoli, cabbage, parsley, or other plants high in bone-protective antioxidants have the strongest bones.
Do Strength Training And Weight-Bearing Exercises
Do the specific types of exercise which may help you build and maintain strong bones. The best types of workout for stronger bone and bone health are weight-bearing or high-impact workout, which supports new bone development. Studies show that older women and men who do weight-bearing exercise showed increases in bone mineral density or bone strength density. It also maintains the bone size and reduces bone inflammation and turnover markers.
Consume Enough Protein
Intaking enough protein is vital for healthy bones. About 50% of bones are made up of protein. According to researchers, they reported that low protein intake decreases calcium absorption and may affect bone formation and breakdown rates.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip, and leg areas than women who consumed 60 grams of protein per day.
Avoid Very Low-Calorie Diets
Avoid low intake calories if you take high calories; it can affect your metabolism and cause muscle mass loss. To build your muscles and maintain your bones, then try to follow a balanced diet.
Other Ways To Make Bones Stronger
- Maintain a Stable, Healthy Weight
- Include Foods High in Magnesium and Zinc
- Consume Foods High in Omega-3 Fats
- Consider Taking a Collagen Supplement
- Intake Plenty of Vitamin D and Vitamin K
- Eat High-Calcium Foods Throughout the Day
Bones play a vital role in supporting you and help in movement activities. All the structures of our body rely on the bones, and bones also protect our internal organs. There are many types and shapes of bones, and all have different roles. What makes the bone stronger is what we intake and which activities we opt for in our exercise routine. Make your diet schedule containing all the essential nutrients and give your health a boost.
This reading “how to make bones stronger” will definitely help you take the safest route to a healthy lifestyle.
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