Strong bones – the foundation of a healthy and athletic body, ready for an active and long life. Find out how nutrition and exercise helps maintain bone strength at any age!
Author: Christina Olson
Surely you think that you are too young to seriously worry about the health of the bone system, but I hasten to warn you. You need to prepare a sled in the summer. By 18 years in the body formed about 90% of bone tissue. In 30 years the chances to strengthen the bones and increase their mineral density tend to zero.
Fortunately, nutrition and physical activity have a tremendous impact on the strength of bones and make it possible to make them even stronger. Start strengthening the foundation of your body today, taking the habit of proper eating and training strategies!
Calcium: cement of the bone system
Bone is a living tissue that is continuously renewed. Reorganization is due to the destruction of the old and the addition of new tissue. The cycle of resorption and osteosynthesis is called remodeling. If you eat well and exercise, the body increases the reserve of bone tissue up to thirty years.
By the age of thirty, resorption is catching up with osteosynthesis, and soon the balance of remodeling becomes negative. Destruction begins to prevail over creation, but the way of life and the characteristics of nutrition help maintain health, mineral density and strength of bones.
It is logical to assume that if you have not reached the peak of bone mineralization in your youth, the risk of health problems is increasing. The results of a study published in the journal Science and Medicine in Sport and Physical Education showed that 22-50 percent of athletes have signs of osteopenia (decreased bone density).
Since 99,5% of the total amount of calcium in the body is in the bones, it is easy to conclude that calcium plays a key role in optimizing architectonics and bone strength. To cement the bone system, Martha Pyrone (PhD, sports medicine specialist at the Institute of Medicine in Motion, Austin, Texas) recommends women receive at least 1200 mg of calcium per day.
Calcium is abundant in dairy products (milk, yoghurt, cheese), in cruciferous vegetables (broccoli, pak-choi), in soy products (tofu, edamame, sejtan), in ordinary beans. If in your diet these delicacies are not enough, look towards food supplements that will help cover the daily calcium rate.
From a wide range of dietary supplements, choose products that include calcium carbonate or citrate. In this form, calcium is absorbed best.
Vitamin D simplifies the capture of calcium by bone tissue and thereby makes bones stronger. Unfortunately, few products can boast of sufficient vitamin D content, and this is a problem.
The good news is that sunlight is the best source of vitamin D. Under the influence of ultraviolet in the skin cells, a cascade of chemical reactions is triggered, during which the vitamin D precursor, 7-dehydrocholesterol, turns into the active form of vitamin-calcitriol. Calcitriol acts as a hormone: it stimulates the synthesis of calcium-binding proteins and thereby improves its absorption by bone tissue.
It would be great if it was enough to go out into the sun! Lifestyle, geography of residence, skin pigmentation and protective cream – these factors prevent the penetration of UV rays necessary to trigger chemical reactions. As a result, most of us develop vitamin D deficiency. Dr. Martha Pyrone recommends taking it as supplements in dosage of 800-1000 IU per day.
To improve absorption, choose supplements with vitamin D3, known as cholecalciferol. When it comes to assimilation, it is a hundred times steeper than vitamin D2.
Strength training: the final chord
Strength training increases the mineral density and strength of bone tissue. All because lifting weights becomes for bones a great stress. To adapt to this stress, the body strengthens the division of cells responsible for the formation of new bone matter. As a result, bone density remains at the same level and even intensifies.
Try to give strength training at least 2-3 hours per week. Push-ups and squats with body weight will also fit, as well as other exercises that load the axial skeleton and make it tense. Jumping on the rope, walking and jogging are good ways to maintain mineral bone density.
Summary. Be active, be strong, lead a healthy lifestyle – and your bones will thank you!
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