The signs of aging are not only evident on the skin. There are other parts of the body such as the bones that the years also take their toll. The bone structure is constantly changing. The body makes new bone tissue, and the existing one wears down.
When people are young, the body produces new bone tissue faster than it wears down existing bone, and the density increases. Most people reach their maximum bone density around the age of 30. After that, bone remodeling continues, but slightly more bone density is lost than gained, the clinical research institute says. Mayo Clinic.
According to this institution, the probability of suffering from osteoporosis, a condition that causes the bones to become weak and brittle, depends on the amount of bone density that the person reaches by the time they turn 30 years old and how quickly it lose. “The higher your peak bone density, the more bone tissue you have ‘in reserve’ and the less likely you are to get osteoporosis as you age.”
What can affect the bones?
There are several factors that can affect bone health, according to Mayo Clinic.
– The amount of calcium in the diet. A low-calcium diet contributes to decreased bone density, early decalcification, and an increased risk of fractures.
– Physical activity. Compared to more active people, those who are sedentary are more likely to develop osteoporosis.
– Consumption of tobacco and alcohol. Research suggests that tobacco use weakens bones. Also, frequently drinking more than one alcoholic drink a day for women or two for men can increase the risk of osteoporosis.
– Sex. Women are at greater risk of osteoporosis because they have less bone tissue than men.
– Age. Bones become thinner and weaker as a person ages.
– Hormone levels. High levels of thyroid hormone can cause osteoporosis. In women, the decrease in bone density increases considerably during menopause due to the decrease in estrogen levels.
Diet is key to helping preserve bone health. Calcium intake should be one of the priorities and dairy products play a determining role. Additionally, there are other drinks that provide not only this mineral, but also vitamin D, which helps absorb calcium. Some good sources of this vitamin are fatty fish, such as salmon, trout, white fish, and tuna.
However, there are also some beverages that can help strengthen and protect your bones.
plum smoothie
Prunes are ideal for strengthening bones, according to research conducted by scientists at Pennsylvania State University in the United States. This product is rich in vitamin K, phosphorous, boron, and potassium, which help maintain the body’s bone structure.
Plums can be mixed with oatmeal and made into a smoothie. This requires 500 milliliters of milk, 10 seedless prunes, five tablespoons of oatmeal and sugar if you wish to add. Mix all the ingredients, let them rest and then go through the blender and it will be ready to consume.
Green tea
It contains a significant amount of antioxidants that reduce oxidative stress in the body. A digital media publication Business Insider indicates that research shows it can help treat and prevent osteoporosis, a condition that weakens bones and makes them more likely to break.
“Tea leaves contain fluoride, which might delay osteoporosis, as well as beneficial compounds such as flavonoids and phytoestrogens. These are plant chemicals that can strengthen bone formation and prevent the degradation of bone tissue, ”says the aforementioned source.
Kefir
Being made with milk, it contains large amounts of calcium and vitamin D, essential nutrients to maintain healthy bone tissue and to slow down the development of osteoporosis, secure the portal Better with Health.
