The weakening of the bones is a common problem associated with aging. For most people, this begins to occur around thirty, your bone mass begins to deteriorate gradually. For women, bone loss can be accelerated significantly during the first 10 years after menopause. Usually this is the period when osteoporosis develops, if nothing is done to counter it. People with osteoporosis are at increased risk of loss of height, hip fracture, wrists and vertebrae, as well as chronic pain. Many people have the mistaken impression that the combination of prescription drugs with a mega dose of calcium supplements is the answer for strong and healthy bones. But bisphosphonates drugs are associated with side effects including serious-increased risk of bone fracture. An important strategy to maintain healthy bones is to eat the right kinds of foods. A diet based on processed foods produce biochemical and metabolic problems in the body that reduce bone density, so avoid eating processed foods is definitely the first step in the right direction. Certain nutrients, including omega-3 fats, calcium, vitamin D, K2 and magnesium are critical to strengthen the bones and exercise, especially weight-bearing exercise and Whole Body Vibrational Training (Vibrational Exercises in All the body)
Exercise Build Stronger Bones naturally
His bones are constantly rebuilding this through a dynamic process that involves the removal of old bone by osteoclasts and regeneration of new healthy bone through osteoblasts. Weight bearing exercise helps build stronger bones by stimulating the cells responsible for the synthesis and mineralization of bone (osteoblasts). In fact, weight training is one of the most effective remedies against osteoporosis because you put more strain on your muscles and puts more pressure on your bones, which then responds continuously in creating fresh bones and new . A good exercise with weights that you can incorporate into your routine (of course this depends on your current fitness level) is doing lunges, as it helps build bone density in the hips, even without the use of additional weight. Running and jumping exercises are also effective because they are part of weight training.
Jumping and running are the most obvious and best studied of high-impact exercises examples. 3 women aged 25 to 50 who jumped at least ten times in a round, twice a day for four months, in a recent study, significantly increased bone density in the hip. In another, a more elaborate experiment in 2006.4 weight women jumping with improved bone density of the lumbar spine about two percent compared to the control group, especially if exercise focused on the part upper body and legs. Women who did weight training and focused only on the legs not so much increased density in the lumbar spine.
In addition to exercise, nutrition can literally “make or break” your bones. But while conventional recommendations focus on increasing their calcium intake, there are compelling reasons to ignore this advice. His bones are actually composed of at least a dozen different minerals and if you only focus on calcium actually runs the risk of weak bones and increase your risk of osteoporosis.
Calcium, vitamin D, vitamin K2 and magnesium work synergistically to promote strong and healthy bones and ratio of sodium and potassium also plays an important role in maintaining bone mass. Obtain sufficient amounts of omega-3 is another contributing factor in building healthy bones.