YOUR BONE HEALTH
As you age you can notice a real change in your bones and joints. This is not just in your head, there is a real change going on that you may not realize. They are constantly changing. As new bone is formed the old bone is broken down to make way and the bone mass increases. After the age of 30 years old, you reach your peak bone mass and it decreases from here on. As you hit this crucial turning point, you are much more at risk of developing conditions such as osteoporosis. So how can you ensure that you keep your bones in their best condition when your body is working against you? Below we have outlined some tips for you to keep your bones strong for the long haul!
Many things can cause your bones to become brittle and weak over time. Reduced calcium in your diet is a major factor followed by a range of other lifestyle choices. Tobacco and alcohol use, low physical activity, hormone levels, and certain medications can affect your all-important bone health. It is also found that women are more at risk from bone conditions due to the lower amount of bone tissue as opposed to their male counterparts.
COLLAGEN AND BONE STRENGTH
It may also surprise you to know that collagen comprises up to 25% of bone weight, and several studies indicate that collagen plays a substantial role in bone toughness. Our bone's capacity to withstand forces and resist breaking is greatly diminished as we age, due to the natural decline of collagen throughout the body. Taking between 8 to 12g of hydrolyzed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain.
FOODS TO STRENGTHEN YOUR BONES
It goes without saying, but there are certain foods for bone health that can be included in your diet. Those rich in calcium are the most effective and can drastically strengthen your bones, especially once you pass thirty years old. For all adults aged 19 to 50, men up to the age of 70, the recommended daily dose of calcium is 1000 milligrams. This is increased for women aged 50+ and men 70+ to 1200 milligrams. You can find calcium of course in dairy products but also foods like almonds, broccoli, soy products, and even sardines. There are plenty of natural sources for calcium. It can be quite easy to incorporate it into your diet.
You may not know this, but vitamin D enables your body to absorb calcium. As we age, it also gets harder for our bodies to utilize vitamin D from the sun, so a supplement may be in order. You can also eat more vitamin D rich foods like oily fish, mushrooms and eggs.
LEAVE BAD HABITS BEHIND
For healthy bones, and a healthy lifestyle, avoid substance abuse such as smoking or drinking more than one alcoholic beverage a day. You should also incorporate physical activity into your daily routine, specifically weight-bearing exercises such as walking, climbing stairs or even jogging. Work yourself up to a more extensive exercise routine, starting slow and increasing day by day.
LIVING HEALTHY, FEELING HEALTHY
Each of these lifestyle changes can improve your bone health and some even work to improve your overall well being. After 30, it becomes apparent that our bones are more prone to issues and this is when we should take it upon ourselves to change our lifestyle to be the best that we can be, both physically and mentally.
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