How to have healthy bones

The skeletal system, composed by our bones, supports the entire body, thus, it’s important to keep it strong and healthy. Up until we’re 30, the bones are regenerated quickly, however, passed this age, we lose more bone mass than what we regenerate. Therefore, it’s important to nourish our bones with fresh and nutritious food, as well as lead a healthy lifestyle.

Fortunately, as opposed to what people believe, we can obtain all the calcium and nutrients to nourish our bones without a single drop of cow’s milk. In fact, the countries that consume most dairy products are those who have the highest osteoporosis rates. Hence, bone health does not rely on drinking animal milk or any of its derivatives.

Acidic diets are one of the main issues when it comes to osteoporosis. A vegetarian diet is an easy way of ingesting a wide variety of foods rich in vitamins and minerals essential for bone health. Whole-wheat grains, legumes, fresh fruits, nuts, seeds and vegetables are rich in calcium, zinc, manganese, magnesium and omega-3, providing all the nutrients we need to have healthy bones.

It’s important to reduce your intake of acidic foods like processed foods, refined carbohydrates, animal products, dairy products, alcohol, refined salt and sugar. All these foods deplete the bones from minerals like calcium.

On the other hand, it is also important to exercise to prevent osteoporosis, at any given age. The best exercise you can do is weight-training exercises, as they stimulate the regeneration of bones and avoid loss of bone density. These types of exercises include weight training, hiking, running, dancing, going up stairs, tennis and jumping. Regular exercise improves bone health and also increases muscle strength, coordination and balance.

Vitamin D also plays an important role in bone health, helping the body absorb calcium and phosphorus from the foods that we eat. The combination of vitamin D and calcium help increase bone density.

As we can see, taking care of our bones is not only crucial for our health, but it’s also very easy to do. By eating a healthy diet, exercising and absorbing vitamin D from the sun (with protection and moderation), our bones become stronger and healthier.

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• Tips for healthy bones
• How to make your own plant-based milk
• The connection between magnesium and calcium