Osteoporosis is a chronic bone disorder in which the density of your bones reduces to a level where it can cause pain and can get fractured easily. There is no permanent treatment of osteoporosis as you can’t really recover your bone density. What you can do is reduce the risk of any further damage to your bones. There are certain ways that can help in improving your bone health.
If you are already suffering from a chronic bone health disorder like osteoporosis then these tips will help you but try to consult your physician before putting stress on your bones and muscles. Foods that contain calcium, protein, and collagen help in improving your bone health and also prevent several bone-related issues.
Collagen and calcium help in increasing the mass of your bones and also make them more flexible. Such foods prevent any further damage to your bones as well. Bone broth protein powder, mackerel, and kale are some of the nutrient-dense foods that can improve your bone health.
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Apart from consuming healthy foods, you should also focus on strength training. Doing core training will help in making your core strength and increase your stamina as well. The reason why training is important for your health is that you should also make your tendons strong. The part of your body that joins your muscles and bones.
MACKEREL AND SARDINE
There are certain seafood that has bones that you can consume. You should avoid consuming bones of salmon or any other big fish as they can get stuck in your throat and cause serious damage.
Mackerel and sardines have bones that are edible and even if you are not comfortable in consuming it with bones then you can separate the bones from its meat and then blend it and sprinkle that powder on your food. The amount of calcium and protein that you can get from these two fish is really good for your bone health.
KALE AND COLLARD
So coming to the vegan side of calcium then you should consume leafy vegetables like kale, collard, and broccoli. All these vegetables are rich in calcium and belong to the same family. Consuming such veggies will also help in maintaining your healthy weight.
Consuming 2 bowls of salad made with kale and collard will help in improving your bone health. Such foods not only improve your bone health but also help in reducing the inflammation of your body that can also lead to low bone density.
Dairy foods are a good source of calcium and collagen. Consuming cottage cheese in your diet will reduce the risk of any kind of bone damage. Cottage cheese will help in maintaining your weight and it is also low in carbs.
There are several other dairy foods that are rich in collagen and calcium but they also contain a high amount of carbs that are not good for your health if you are already overweight. This is why cottage cheese is better if you are looking to improve your bone health.
There are tons of broths that you can drink. Bone broth is one that is filled with several nutrients that are vital for your bone health. You can guess it by its name as well. Bone broth is rich in vitamin E, calcium, collagen, and protein. All these nutrients are great for your bone health.
It is cooked on a slow heat and this makes it even more beneficial for your bone health. Foods that are cooked on a slow heat contain all the nutrients of that thing that are getting boiled. This is why grass fed bone broth is perfect for your bone health.
Consuming these foods will help in improving your bone health and preventing osteoporosis. Such foods will not only help in improving your bone health but also in increasing your bone weight. Collagen is an important nutrient for your bones that helps in making them flexible and strong. Similarly, calcium is also good for your bones as more than 40% of our bones structure is made from calcium and protein. So try to add these nutrient-dense foods in your diet to improve your bone health.