No Need for Expensive Supplements, 4 Natural Ways to Maintain Bone Health

Dream - Did you know, my friend, that bone formation will stop at the age of 30? After that, the bones will stop absorbing the minerals they actually need. This happens because the bones have reached their peak mass growth.

Then, what will happen if bone mass does not form properly after the age of 30? This will cause health problems such as bone weakening that will increase the risk of osteoporosis.

Although bones no longer absorb minerals optimally after the age of 30, Sahabat Dream can prevent osteoporosis by following the following methods.

1. Vegetable Consumption

Apart from being a source of fiber, vegetables are also beneficial for bone health. The content of vitamin C in some types of vegetables can stimulate the production of bone-forming cells, including preventing damage.

In addition, green and yellow vegetables are also able to enhance mineral absorption in the bones in children or adolescents and maintain bone mass in adults. Therefore, bone density will continue to increase and be maintained.

If you have female relatives over the age of 50, you can suggest them to regularly consume vegetables. Based on research, middle-aged women who often consume vegetables with antioxidant content have a lower risk of osteoporosis compared to women who rarely consume them.

2. Do Weightlifting

As is known, engaging in certain types of sports can have a positive impact on bone health. Weightlifting or strength training is a type of sport that is highly beneficial for bone health and strength.

Research proves that weightlifting is able to stimulate the formation of new bones in children. In addition, this sport also prevents bone loss, turnover, and inflammation, as well as increases mineral density, strength, and bone size.

3. Sufficient Protein Consumption

Friend Dream needs protein to maintain bone health. In fact, about 50 percent of bones are made of protein. So when the body lacks protein, the absorption of calcium by the bones will be disrupted and eventually affect the formation and damage of bones.

On the contrary, if you consume protein in high amounts, you will have good bone mass or density level. You will also be protected from the risk of bone fractures due to osteoporosis.

4. Avoid Excessive Low-Calorie Diet

Reducing calorie intake excessively can affect the decrease in bone density. A diet with very low calories can slow down the body's metabolism, create an extreme feeling of hunger, and even cause loss of muscle mass.

Measure your ideal daily calorie intake by accessing the calculator.net website. There, Sahabat Dream can calculate the ideal daily calorie amount. Reduce 100-200 daily calories if you want to lose weight. If necessary, calculate your ideal body weight first before deciding on the right diet. Report by Marha Adani Putri/ Source: Healthline

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