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Strengthening bones, recommended vitamins and foods + activities that can help you have strong bones
Regardless of whether you practice a sport or just want to have a healthier lifestyle, strong bones are a topic of interest. For people who practice various sports, it is essential to ensure that the bones and joints are strong to be able to carry out training without discomfort or pain. For people who want a healthier lifestyle, the concern for strengthening bones can prove important in avoiding the aggravation of certain accidents, especially with advancing age.
Contents:
- Foods for strengthening bones - what are the vitamin options you can turn to?
- When is a complex of vitamins and minerals recommended for strengthening bones?
2.1. Vitamins for strengthening bones in children
2.2. Vitamins for strengthening broken bones
2.3. Medicines for restoring and strengthening bones
2.4. When it is necessary to resort to injections for strengthening the bones
- What other activities and exercises for strengthening bones can you do?
- Bonus: try a natural remedy for strengthening bones
1. Foods for strengthening bones - what are the vitamin options you can turn to?
In order to be able to enjoy the physical activities that please you, it is essential to make sure that your bones and joints have the vitamins and minerals they need. When it comes to vitamins for bones, you should pay attention to vitamin D, vitamin C and vitamin K. The necessary intake can be obtained both through food and through supplements for bones and joints or through exposure to the sun (valid only in case vitamin D).
Vitamin D - is best obtained by exposure to the sun, but this should be done in moderation so as not to bring negative consequences to the skin. In the cold season, when the time spent outside is much shorter and the sun is not strong, vitamin D supplements are recommended. There are few foods that contain this vitamin and even if they were consumed daily, it is unlikely that the necessary dose of vitamin D D will be reached.
Vitamin C - unlike vitamin D, vitamin C can be easily obtained from food. In addition to citrus fruits, strawberries, kiwi, and tomatoes have a considerable amount of vitamin C (in addition to many other foods). However, if you have a more special diet and cannot consume these foods, you can use a supplement to ensure the body the necessary intake. In addition to healthy bones, vitamin C also contributes to a strong immune system (along with vitamin D).
Vitamin K - to ensure the necessary intake through the diet, you need to eat foods such as cabbage, spinach, broccoli, salad, etc. (vitamin K1), but also various types of meat, eggs and cheeses (vitamin K2).
2. When is a complex of vitamins and minerals recommended for strengthening bones?
In addition to the vitamins mentioned above, healthy bones also need minerals such as calcium and magnesium. They play an essential role in maintaining bone density and joint health. When it comes to the foods you can consume for a sufficient intake of calcium, we mention: dairy, soy and salad. If you wonder what you should eat when you lack magnesium, well, to ensure the necessary dose you can consume spinach, soy milk, chia seeds and various nuts (pumpkin, almonds, etc.).
However, in the case of some people, either because of dietary restrictions that can take various forms, or because of injuries or ailments that affect the health of bones and joints, doctors can recommend a complex of vitamins and minerals. The major benefit of these supplements is that they provide the necessary intake of all the necessary vitamins and minerals in a single capsule.
Not only the people mentioned above can benefit from a complex of vitamins and minerals, but also athletes who lift weights and feel pain in the joints. Whether it's the joints involved in exercises like the chest press or military press, whether it's the joints involved in squats or lunges, if you feel pain while performing the movements in your workout, it's not a good sign. So, in addition to supplements for muscle recovery , you can also try supplements for bones and joints.
2.1. Vitamins for strengthening bones in children
When it comes to the little ones, sufficient intake of vitamins is essential to support healthy growth and development. The vitamins and minerals they need are the same as I mentioned previously: vitamins C, D and K + calcium and magnesium.
For the health of the child, it is ideal for him to consume foods rich in vitamins and minerals, and supplements should be introduced only on the recommendation of a doctor, in case the little one has problems. Don't forget that vitamin D must be obtained from the sun, so go outside with your child and do various activities together. Besides walking, you can play with the ball or ride a bike. In this way, you will be able to combine activities that support health with quality time spent together.
2.2. Vitamins for strengthening broken bones
If you had an accident and broke a bone, healing can take a long time. However, the recovery process can benefit from a boost from supplements. The intake of vitamins and minerals should be supplemented to support the recovery process. Thus, you can use supplements for bones and joints with confidence.
Besides these, the protein intake is also important. If you have no appetite or you encounter difficulties in consuming enough food to reach the recommended amount of protein, you can use a whey protein isolate with the help of which you can prepare a delicious shake without much hassle.
In the case of recovery, antioxidants also play an important role. They facilitate the healing process, being anyway recommended in the daily diet and after recovery. You can get enough antioxidants both from food and through supplements. Don't forget to spend time outdoors to get vitamin D!
2.3. Medicines for restoring and strengthening bones
If you need medicines to restore bones, our recommendation is to consult a doctor specialized in this field. In addition to the supplements you can take, a doctor can recommend somewhat stronger solutions to ensure a complete recovery.
If you are already consuming various supplements, do not forget to mention this to the doctor, because he must know both what the daily diet consists of, and what are the possible supplements or medicines that you consume. Only by having all the "data of the problem" at your disposal will he be able to prescribe you the right medicines.
2.4. When it is necessary to resort to injections for strengthening the bones
Bone strengthening injections are recommended only for people suffering from advanced bone degradation, present in the case of those diagnosed with osteoporosis. Unfortunately, this disease is part of the "silent diseases" category, as it is often detected only when a bone fracture occurs, caused by an activity that normally does not present a risk (walking, for example ).
Therefore, if you do not suffer from this disease, you should not think about bone strengthening injections, because, although they can be helpful for those diagnosed, they also have certain side effects.
3. What other activities and exercises for strengthening bones can you do?
If you understand the importance of vitamins and minerals, it's time to find out what other actions you can take to ensure that you have strong bones and joints.
First of all, physical activity is recommended by doctors everywhere. Whether you prefer to go to the gym, whether you like to run in the park, ride a bike or just take long walks and listen to music or a podcast, these activities help maintain bone density and joint health. Perhaps the most negative thing you can do for your general health is to lead a sedentary lifestyle, to hardly leave the house at all.
It is also recommended to avoid smoking as this vice prevents good absorption of calcium in the bones, which can lead to fragile bones and joints.
Of course, it is important to maintain a normal weight. It is not good to be neither too thin, nor too fat, because both affect bone health.
Turn to collagen supplements. They are recommended both for the health of bones and joints, as well as for strong and shiny hair, skin and nails. They are not only used by women, but men can also consume collagen supplements . Its natural production decreases with age, and supplements become the easiest way to provide your body with the necessary dose.
Spend time outdoors to give your body a chance to absorb vitamin D. Although in the cold season it is more complicated to stay outside long enough to get the necessary amount of vitamin D, at least 9 months a year you can sit without problems 10- 15 minutes outdoors, in the sun. If you plan to stay longer, don't forget to use SPF cream!
4. Bonus: try a natural remedy for strengthening bones
If you want to use medicinal plants or natural treatments, there are some recommendations for strong bones and joints. Among them are:
- Hyssop - a plant that is said to support the health of bones and joints, but also of the digestive system, being also recommended in case of problems with the throat or pharynx.
- Dandelion - the wonderful flower that delights our eyes every spring contains calcium and magnesium, thus being a suitable choice for a tea that supports bone health.
- Basil - this plant often used to spice up culinary preparations enjoys a significant supply of calcium. So, you can confidently use basil to give a special taste to food or you can prepare a basil tea!
- Willow - the plant can be consumed in the form of tea by people who need more antioxidants.
- Nettle - the plant that many people avoid is rich in calcium, magnesium and iron and can be consumed either in the form of tea or cooked in a way similar to spinach.
From the little ones to those in their second youth, every person needs strong bones to enjoy various physical activities. We hope that the information in this article helped you to better understand what vitamins and minerals are necessary to support the health of joints and bones, but also what are the other tips of specialists for always strong bones and joints. Head to the supplements category if you think your diet doesn't provide you with enough vitamins and enjoy a varied range of options to choose from!
Photo source: Unsplash.com
