How to build strong bones (and keep them healthy)
Maybe you’ve heard a lot about what makes healthy bones. You’ve probably heard of milk and vitamin D and probably countless other old wisdom. But did you know there’s actually a lot of wrong information?
Medical Research constantly assesses the most common myths about how to develop healthy bones. So in this article we examine the ten methods that science supports for building strong bones and how to avoid a multitude of mistakes.
Does dairy support your bones? – The calcium myth
The common wisdom is that the milk product, which contains calcium, helps your body develop. After all, bones are partly made of calcium, so extra calcium means better bones, right? Well, it turns out that’s not really true.
It is true that dairy drinks can help prevent osteoporosis. However, eating a ton of milk will not help more than eating a normal amount of milk, nor will it strengthen your bones, contrary to what wisdom held back when the milkman did it in front of the house every morning.
Although some studies still show a correlation with calcium intake and bone health, more and more studies show methodological errors in previous research and claim that evidence of positive effects of dairy products on bone structure is incomplete or non-existent.
Alcohol consumption in tons of milk can have a significant negative effect on your body, so generally speaking, if calcium consumption is normal, drinking milk does not increase your extra strength.
A study suggests that a more holistic analysis should be made, arguing that previous studies did not take into account the interaction of many different factors in bone health, leading to such a large discrepancy in the data.
However, until now, medical researchers are not satisfied that the dairy actually has an effect on its bones, except for a slight amount that may prevent osteoporosis.
Aside from its usual calcium content, milk won’t make your bones stronger, and it won’t stop the fractures. However, some calcium intake may help prevent osteoporosis.
Don’t drink too much milk. In fact, he’s probably drinking more than he should.
Scientists agree that certain calcium is necessary for healthy bones. However, the American population is bombarded with advertisements that promote milk for so long about the healthy effects of bones, perhaps eating too much.
Dairy companies have made a major marketing campaign out of these calcium claims. Relationships between milk and strong bones over the years and years, we’ve all believed that milk strengthens his bones. How about this genuinely terrifying Got Milk?
The Harvard School of Public Health stated : “the results of such long-term studies can be surprising for some. Although they do not question the importance of calcium in maximizing bone voltage, they question the value of the high consumption currently recommended for adults. ”
In addition, a study revealed that too much calcium is being consumed, such as a child or teenager, you can put adults at risk of hip fractures.
So if you want healthy bones, don’t drink too much milk. Current research shows that the currently proposed doses are actually too high.
Make sure you get the right amount of vitamin D.
While the jury is still selected on the benefits of calcium to bone health, medical research is more concerned about the positive effects of vitamin D on bone development. It could even be the interaction of vitamin D and calcium.
As the Harvard School of Public Health website points out, “calcium supplements often contain vitamin D; calcium coupled with vitamin D is more beneficial for bone health than calcium itself. ”
Another study showed that calcium combined with vitamin D had a small but noticeable effect on bone marrow density, although the study could not assess the long-term effects of higher doses.
It’s possible that calcium and vitamin D together form strong bones. Whatever the situation, they consume large quantities of milk (such as advertising in the 1990s), which may indeed harm their health and may harm their bones.
In order to have a positive effect on vitamin D (and / or calcium), the exact amount of vitamin D should be.
Until now, there has been no accepted estimate of the appropriate amount of vitamin D. In general, avoid vitamin D deficiency and make sure that there is at least a certain source of vitamin D in your diet.
Practice every day to develop strong bones
Medical research is one thing, on the other hand, the importance of exercise. If he’s physically active, he’ll have healthier bones. This is particularly suited to training, such as gymnastics and high-intensity training.
American College of Sports Medicine recommends that people who seek healthy bones practice regularly, regardless of their age.
So if you want strong bones, work often.
Make sure the kids do a lot of practice. Help them build strong bones for the future.
Those who practice as children develop as strong weight as adults, so exercise is a great way for people to increase their bone strength.
True, if you were an athlete or a kid or a teenager, you’d probably grow up with healthy bones.
- So make sure your kids get a lot of practice.
- And please ignore the crazy amount of milk that the commercials tell you to drink.
Food Fruits and Vegetables: a proven method for building strong bones.
The consumption of fruit and vegetables has many positive effects. If you want to develop healthy bones, you usually need to eat a diet consisting mainly of fruits and vegetables.
A 1999 study shows that people who eat a lot of fruit and vegetables can have stronger bones.
Another article confirms this in the same year, and another study confirms the relationship between fruit and vegetable ration and bone strength.
- Don’t be cheeky: constant drinking of alcohol will kill your bones
- Heavy drinking can have a negative effect on the structure of the skeleton, including the health of the bones.
If it’s a whimsical drink, it can cause serious damage to your bones and your liver and other organs. I mean, I’m sure you knew strong drinking was bad for your health, right?
However, this has resulted in a number of well-meaning internet articles on the fact that alcohol is very dangerous to its health (usually the same ones that say they consume dangerous amounts of calcium).
- However, it is not the fact that alcohol is always bad for health. In fact, …
- But be sure to have a drink for the right bones.
You may be surprised to hear this, but alcohol does have a positive effect on your bones. Many studies show that Beverages who consume less than two drinks a day are actually stronger bones.
- So don’t worry, if you have a drink so much, just let it get out of control.
- Be aware of the fatty acids: try to eat, but not too much!
If you take anything out of this article, you should know that basically any statement linking the diet is contradictory in the medical community.
We found an article that says that fatty acids have a negative impact on bone health, while another one claims that they are the opposite. In the light of the contradictions of the medical community, the best advice is moderate consumption.
- So make sure you get the right amount of fatty acids in the food and not too much.
- Avoid Space Travel or your bones tickle.
Okay, so unless you’re too rich, you’re not going to travel through space. But just in case he gets the chance to go to outer space, know that space travel is considerable on his bones. Be aware that this can also cause problems if human beings enter the stars.
So this is some great tips on how to keep big bones for a lifetime. He’s usually just practicing and eating vegetables, and you need to be okay.
Avoid excessive milk consumption and consume moderate amounts of protein and enjoy a happier and healthier lifestyle.