Eating Habits for Healthy Bones and Joints

Eating Habits for Healthy Bones and Joints

LIVE FULL, ACTIVE LIVES!
GET ARTICULAR™ BONE AND JOINT HEALTH*

8 SCIENTIFICALLY-BACKED INGREDIENTS COMBINED IN OPTIMUM DOSE FOR MAXIMUM EFFECT FORMULATED FOR:

    • MOBILITY*
      Helps maintain control of joint movement.
    • COMFORT*
      Helps reduce pain and inflammation.
    • CARTILAGE HEALTH*
      Helps maintain joint function and slows progression of osteoarthritis.
15 Best Supplements for Arthritis, Osteoarthritis and Joint Pain

In contrary to what most people believe, you don’t really have to take drastic and extreme lifestyle changes just to make sure that your bones will stay strong and healthy. Just by evaluating and making small changes to your everyday food and fitness habits can already produce outstanding results.

Whether you’re a young athlete following an active lifestyle outdoors or an elderly who want to fully experience a healthy and stress-free retirement, following these research-backed pieces of advice should be your first step in achieving your individual bone health goals.

1. Include calcium-rich foods in your daily menu.

Calcium is the richest mineral found in our body, mainly in our bones, but we can easily lose this essential ingredient through bodily processes in the colon and kidneys – and the lack of calcium can also lead to a bone breakdown.

If the body does not have enough calcium, the same mineral stored in the bones will be used to make up for this demand. For this reason, to replace the cells in our bones that have been broken down as a result, it is best to nourish the body with enough calcium every day.

It is also suggested to eat foods high in calcium throughout the day. Relying on supplements helpful in bone health is also an effective option.

2. Make sure to eat the right amount of food packed with Omega-3.

Other than its anti-inflammatory benefits, Omega-3 is also helpful in maintaining your bone density. Although it should be noted that the best ratio of omega 3 to omega 6 is 4:1, research has revealed that the increase of intake of Omega-3 can prevent bone loss.

However, it’s still best to take the right amount of Omega-3 to prevent other side effects.

3. Don’t ignore your greens.

Eating vegetables is good for your bones and joints especially the ones that are high in vitamin C. Vitamin C has antioxidants that can prevent cell damage to your bones. It is also needed in the formation of collagen which is responsible for normal bone development.

Moreover, several studies confirmed that eating greens and other vegetables contribute to bone growth in early childhood and also protect the bones of young adults.

4. Don’t settle for a low-calorie diet.

Calories are needed to give the body energy and all the necessary elements that make your body healthy. Following a low-calorie diet will not only slow down your metabolism and make you lose weight but it will also affect your bone growth.

Make sure to reach a count of 1,200 calories per day and include foods that are high in vitamins and minerals in your diet, in order to balance and promote your bones’ growth.

5. Get foods that are rich in Zinc and Magnesium.

Aside from Calcium, Zinc and Magnesium also play a big role in strengthening your bones. Although Zinc should be only taken in small amounts, it is very important in the development of bone-building cells as it makes up the mineral portion of your bones.

It also prevents instances of extreme breaking down of the bones. Magnesium, on the other hand, promotes calcium absorption by converting vitamin D into its active form. Additionally, the same mineral also promotes higher bone density.

6. Perform regular weight and strength training.

Doing some exercises will not only help you become stronger but will also help you maintain and build strong bones. For example, lifting weights help in building enough bone density that can withstand extreme physical stress, while performing moderate to high-impact exercises keep the bones healthy and strong. To aid the formation of bones and keep it healthy especially with older adults, doing these kinds of exercises is advised by both experts and health enthusiasts.

7. Eat enough protein-rich food.

Fifty per cent of your bones is made up of protein, that’s why it is important to always eat enough food that is rich in this essential nutrient. Eating protein-rich food items increases calcium absorption, promotes bone formation and most importantly, prevents the breakdown of bones.

The suggested amount of protein to be taken daily is 100g so make sure to always include it in your diet.

8. Don’t forget your Vitamins K and D.

Vitamins K and D are very important for strong and healthy bones. This is because these vitamins help you maintain healthy bones. Vitamin D aids in calcium absorption which is good to fight bone diseases such as osteoporosis. While the other helps in preventing the loss of calcium in the bones.

9. Take collagen.

There are several ways to make sure that your collagen in your daily meal plans. Some drinks are even packed with this important player in achieving bone health.
Interestingly, collagen is a protein found in the bones. It has the necessary components which help build muscle, ligaments, other tissues and bones. By taking this protein, collagen breakdown can be prevented, further supporting and improving the elasticity in the bones.

10. Maintain a healthy weight.

Eating a healthy meal every day is not enough to fully improve the condition of your bones. Having a stable and healthy weight is also helpful as it decreases the risks of bone-related diseases by keeping you from becoming underweight or obese.

11. Rely on a trusted and high-quality bone and joint health supplement.

You can only do so much when it comes to bone and joint health, and while you do your part in your fitness and meal planning goals, the benefits that you can get from relying on a trusted bone and joint health supplement are undeniable.

Aside from providing you with the much-needed nutrients and minerals that are great for aging and active bones, incorporating these supplements into your everyday health plan ensures a healthier and worry-free future for you and your family.

The road to a healthier bone and joint

Yuuto Nutrition is a leading manufacturer of high-quality bone and joint health supplements today, helping millions of individuals both young and old to live the best life without worrying about the most common bone illnesses and joint problems that affect people worldwide.

With Yuuto’s bone and joint health supplement, you’ll be able to enjoy life to the fullest while performing your best in everything that you do. If you want to know more about this leading innovation in bone health, click this link here.

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References:

https://www.health.harvard.edu/womens-health/two-keys-to-strong-bones-calcium-and-vitamin-d
https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
https://www.nutritionexpress.com/showarticle.aspx?articleid=972
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750261/
https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones/

LIVE FULL, ACTIVE LIVES!
GET ARTICULAR™ BONE AND JOINT HEALTH*

8 SCIENTIFICALLY-BACKED INGREDIENTS COMBINED IN OPTIMUM DOSE FOR MAXIMUM EFFECT FORMULATED FOR:

    • MOBILITY*
      Helps maintain control of joint movement.
    • COMFORT*
      Helps reduce pain and inflammation.
    • CARTILAGE HEALTH*
      Helps maintain joint function and slows progression of osteoarthritis.
15 Best Supplements for Arthritis, Osteoarthritis and Joint Pain