Although they look as hard as rocks, bones are made up of living tissues, consisting of many layers, such as collagen, protein and mineral. All these substances are found so intensely in the bones that, for example, they can withstand a 550-pound pressure without just bending the thigh bone. So what do we have to do to have hard and strong bones like rock? Specialist Nutritionist Deniz Berksoy tells the secret of strong bones.
Feed your bones with calcium
Bones are constantly breaking and renewing themselves. This way, you have a new skeleton every 10 years. But after the age of 30, the body starts to consume more than it produces. For this reason, in order to protect your bones, you should feed them with their favorite food, calcium.
Osteopenia in one out of every 5 women under the age of 30
In one study, osteopenia (low bone density that turns into osteoroposis) was detected in one out of every 5 women under the age of 30. However, it turned out that 94% of women do not worry about their bones.
68% of women don't get enough calcium
An unbalanced diet can prevent you from taking vitamins and minerals that are essential to your bones and keep them strong. Research shows that in recent years, there is a 20% decrease in dairy products consumed and 68% of women cannot get enough calcium from food. in research; If a woman's Body Mass Index (BKI) drops below 18, it may decrease estrogen production in her ovaries and bone regeneration may decrease.
Avoid excessive exercise
In addition, studies show that excessive exercise, especially in some, harms our skeleton the most. Blows on bones while walking, running or lifting weights can cause the skeleton to spend more minerals.
Bone density can be increased with the right exercise
For this reason; aerobic exercises (walking, running, bicyclet, swimming, climbing stairs, kickbox, etc.) 45 minutes 3 times a week; It is appropriate to do strength training (squat, pushup, triceps, etc.) 3 times a week for 15 minutes. According to studies, women can manage to increase their bone density by 2% per year even if they are over 30 years old with a correct exercise program.
What are the sources of calcium?
The richest sources of calcium are milk and dairy products, as many of us know. The required daily amount for calcium is 1000 mg. During the day, you can get enough calcium with 2 bowls of yogurt, 1 cup of milk and 1 piece of lean cheese. If you don't like milk or cheese, you can also get calcium from foods like broccoli, almonds, beans, sardines .
Do not drink more than two cups of coffee a day
Too much caffeine, salt, and alcohol make it harder for your body to retain minerals. For example, excess caffeine causes calcium to be excreted before it is fully absorbed in the body. Not drinking more than two cups of coffee a day; If possible, it is necessary to support the consumption of coffee with milk. Also, you should not drink more than 1 or 2 drinks a day. It is also useful if you do not take more than 2400 mg (1 teaspoon) of sodium per day.
Pay attention to the sleep pattern
Even if you take the necessary amount of 1000 mg of calcium per day; If you can not get enough sleep, are under stress and cannot spare time to relax, you still need to pay attention to your bones. Healthy living, regular sleep and a balanced diet are of special importance for your bones.
What are the sources of healthy calcium?
Some vegetable-based foods can also be consumed as healthy sources of calcium, and these sources of calcium have higher bioavailability rates compared to milk. When you eat vegetables and herbs, you can use herbal ingredients, vitamins and minerals more effectively. Because these calcium sources have higher absorption rates. Dr. Sinan Akkurt talks about calcium sources that should be preferred for healthy and strong bones.
What are the foods rich in calcium?
Spinach, ornamental cabbage, haricot bean fig black cabbage, sesame, chia seed almond, coconut milk and quinoa.
In addition to calcium, the nutrients mentioned above enable us to take many more varieties and vitamins and minerals necessary for optimum health.
Calcium is stored until the age of 30
Healthy eating plays an important role in bone health as well as preventing many diseases. Bones may lose their strength at an advanced age if they are not properly fed. Stating that only calcium is not enough for healthy bones, Op. Dr. Özgür Ortak describes the vitamins and minerals that should be taken for bone health.
The body stops calcium storage after the age of 30
The body stores the calcium taken up to the age of 30 in the bones, and the bone density reaches the peak at the age of 30. However, in later years, the body stops storing calcium.
For this reason, one should get the calcium and vitamins needed by the bones through foods. In cases where it is not taken adequately, many diseases, including osteoporosis, begin to manifest in bones that use previously stored calcium.
Why is calcium and phosphorus important for our body?
Calcium is essential for strong bones. Calcium, the most essential mineral of bone health; 10-20 age group should be taken at the rate of 1200-1300 mg per day, 20-50 years old at 1000 mg per day, and over 50 years old at 1200 mg. As we can get calcium from natural foods, tablets can also be used as a supplement. Calcium-rich foods can be listed as follows:
Milk (1 glass of milk, 250-300 mg calcium)
Yogurt (1 bowl of yogurt 300-400 mg calcium)
Other dairy products
Dark green vegetables
Phosphorus is present in most aquaculture
Phosphorus, which is one of the essential minerals for our body, is a vital complement for hydropeptide, which makes our bones strong, especially when taken with calcium. Phosphorus is the most common in fish products, especially fish and chicken and dairy products .
The shield of the bones; Vitamin D
One of the most important duties of vitamin D, which has many functions, is to protect bone health. Vitamin D, which is responsible for the absorption of calcium necessary for bone formation by the digestive system, also awakens the cells involved in bone formation.
Foods where you can get vitamin D:
Fish (especially salmon)
Milk and dairy products
Vitamin C also strengthens bones
Foods where you can get vitamin C:
Vitamin C, which increases the collagen production required for the body as well as the bones, also facilitates the absorption of calcium. If enough vitamin C is not taken, the bones become flimsy and fragile.
Vitamin K has a great job in bone development
Vitamin K plays an important role in bone development. Interacting with essential minerals for bone development, including protein, vitamin K also helps regulate the activity of compounds that promote bone mineralization.
Foods where you can get vitamin K:
Green leafy vegetables are
Lack of vitamin B12 leads to osteoporosis
Vitamin B12, which is among the indispensable for bone development and development, causes bone loss especially in women if it is deficient in the body.
Foods where you can get vitamin B12:
The richest source of potassium from potatoes, bananas and seafood
Potassium, which helps maintain the body's alkaline balance, also plays an important role in maintaining bone density. In addition, potassium keeps calcium in the body longer. Potassium most often; potatoes, bananas and are found in seafood .