Have you ever wondered that physical inactivity for a long time can weaken your bones? Yes, you read that right! If you don’t indulge in physical activities, it can result in bone loss or breaking a bone. Moreover, if you consume alcohol, it adds to the risk of developing osteoporosis. It is a condition in which your bone becomes brittle, which is more likely to develop in the wrist, buttocks, or spine. So, it is important that you pay attention to your bone health at the right time and revive your life.
From drinking milk to eating vegetables and fruits, you must have found different ways to keep your bones healthy. If you need more nutrients apart from your diet, supplements like collagen, protein, and omega 3 can help strengthen your bones.
Signs and Symptoms of Weak Bones
Amidst coping with the fast-paced world, you might ignore your health most of the time. Your body gives you signs to address the concerns to improve your bone health. Here are some telltale signs of weak bones:
- Brittle nails
- Neck and back pain
- Stooped body posture
- Poor hand grip
What Should You Do to Boost Your Bone Health?
Protecting your bone health is a breeze; you need minimal effort to achieve healthy bones. You can add following supplements in your diet:
1. Collagen
Collagen is a natural protein in your body. Your body needs collagen in an adequate amount to contribute to strengthening your bones. Collagen peptides consist of long chains of amino acids formed into a triple helix. This formation provides strength and flexibility to collagen. Furthermore, your bones get enough strength from collagen intake.
2. Protein
If you add whey protein powder to your diet, it works wonders for your bone health. Consuming a protein-rich diet promotes insulin-like growth factor-1. It enhances the calcium absorption within your bones. As a result, you observe better muscle strength and mass, which improves your bone health.
3. Omega 3
Commonly, omega 3 are polyunsaturated fats. These are also referred to as ‘healthy fats’ that may support your bone health. You can get these from your food or the omega 3 capsules offered by trusted brands.
Omega 3 has EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), fatty acids that play important physiological roles in your body. This supplementation promotes bone mineral density, providing healthier and stronger bones.
Foods to Build Your Bones Stronger
Along with the supplements, you can consider adding following foods to your diet for healthier bones:
- Almonds
- White canned beans
- Milk
- Spinach
- Soy Products
Wrapping Up
Since you know that good bone health keeps your posture intact and lets your body function properly, you should monitor your diet regularly. Otherwise, it can lead to conditions like osteoporosis or you may lose the ability to perform even the basic house chores due to back pain and poor hand grip.
An adequate supplement intake, including collagen, protein, and omega 3 capsules, can strengthen your bones. You can consult your doctor to know the right dosage of these supplements.