As we grow old there are tons of different things that will suddenly start happening all at once. So, if you are not prepared enough then things can get real serious in no time. When we cross our 30s then chances are that our bones might become brittle with time. It can be due to the reason that you consume unhealthy foods and not following a healthy lifestyle.
These are some major reasons why most people have to face bone disorders. The first thing that you should do is try to focus on your physical fitness. This is something that you can’t ignore. Studies have shown that people who do strength training are more likely to have stronger bones and even build new bone mass in old age.
Once you are done with your physical routine, the next thing you should focus on is your diet. Foods that are high in calcium, protein, and collagen should be a part of your daily diet. Once you start consuming such foods then you will notice tremendous changes in your health. Bone broth, sardines, and walnuts are some of the common foods that are quite special for your bone health. These should be the must consume foods in your diet list.
The reason why I mentioned sardine fish is that it contains bones that are easy to consume and can be included in your food. Simply blend it and you will be good to go. It is one of those foods that are high in both calcium and protein. Being low in calories is just a bonus point. So, you should add sardines into your diet. Even if you are trying to build muscle mass it will be a plus point to add such foods to your diet list.
Nuts are rich in healthy fats and especially omega-3 fatty acids, it is really beneficial for your brittle bones as it can help prevent further damage. Omega-3 fatty acids are known for their anti-inflammatory properties and adding them to your diet, it will help in reducing the inflammation of your body that is a major issue for weakening bones. High levels of inflammation can also lead to arthritis. So, it is better to follow a proper diet and prevent such issues.
Another top food on our list is bone broth. It is a great source of protein, collagen, and calcium. Drinking bone broth in your breakfast will help in improving your overall health and fitness as well. It can boost your bone growth and muscle gains. There are different types of bone broths that you can add to your daily diet. Homemade broth and powdered broth. It totally depends on you. Chicken bone broth, beef bone broth, and duck bone broth are quite common and should be a part of your diet.
Dairy foods are rich in vitamin D, calcium, and protein. All of these nutrients are vital for your bone health and this is why you should add them to your daily diet. There are tons of benefits that you can have by adding cottage cheese to your diet. It can be added to your salad and can help with weight loss. Having a stable weight is really important if you want to have strong and healthy bones. So, by adding cottage cheese to your diet you will be able to improve your overall bone health.
Another healthy food for your brittle bones is vegetables. Broccoli and kale are two of the most beneficial foods for your weak bones. Vegetables contain vitamin C that helps in improving bone health by boosting the production of collagen in your body. Collagen is really important for your bone health and should be a part of your daily diet.
As I mentioned before that adding dairy foods to your diet can really help in improving your overall health and should be a part of your diet. Another dairy food that you should add to your diet is milk, or you can also add soy milk. Both of them are good for your brittle bones and should be consumed daily. Try not to skip your glass of milk as it is really beneficial for your bones.
This is one way to improve your bone health. If you have brittle bones then obviously the first thing that you should do is to consult a doctor and follow what he prescribes. Most likely he will mention you to improve your diet and physical routine. The things that I have mentioned above are great for your bone health, if you don’t have any bone issues yet then without any second thought you should add these foods to your daily diet and notice how your bone health improves.