Fitness Tips

How to strengthen bones and joints

The musculoskeletal system of the human body consists of bones, muscles, joints, ligaments, tendons and cartilage. Strong bones and mobile joints allow you to feel good and lead an active lifestyle. This means that it is important to maintain their condition in an absolute norm, any violation of which is fraught with health problems.

The formation and condition of the skeletal system is controlled by various processes occurring inside the body, but external factors, such as nutrition and physical activity, also influence. The issue of strengthening bones is of paramount importance, so each person should have information about the amount of calcium and vitamin D in his body, since bones and joints need these elements.

Calcium – strength of joints and bones

Calcium is one of the five most essential minerals for humans. It is involved in many important and complex processes of the body, in particular, it is the building material of bones, is responsible for their strength and renewal. If its reserves are depleted, then the calcium contained in the bones begins to be consumed. The reasons for this may be an unbalanced diet, starvation, insufficient intake of calcium-rich foods, lack of vitamin D, various diseases (including the endocrine and digestive systems), pregnancy, stress, old age or childhood, etc. Calcium deficiency is dangerous, as it leads to a number of serious consequences. Therefore, calcium control is included in the diagnosis of many diseases and helps to assess the state of health in general.

However, it is worth making a small reservation: for strong bones, the body needs not only calcium, but also substances that help enhance its production, absorption and beneficial properties. These are vitamin D, potassium, iron, phosphorus, magnesium.

Vitamin D

Vitamin D is another important element for bone health, as it promotes the absorption of calcium and phosphorus, affecting their levels in the body. It is synthesized in sunlight, so for the production of this vitamin, a person needs to be in the sun at least three times a week for 10-15 minutes a day. “Sunshine” vitamin is necessary for all people. Due to its lack, children can develop rickets, because it is necessary for the formation of the skeleton, and in adults, the bones become weaker, pain bothers, and there are risks of fractures. So it is always worth remembering which vitamin strengthens bones.

Daily intake of calcium

Group (gender, age) Norm per day, mg
Children from 1 to 13 years old 700–1300
Adults 19 to 50 years old 1000
Women aged 50 to 70 and older 1200
Pregnant and lactating women 1000
Men aged 50 to 70 1000
Men over 70 1200

Daily intake of calcium

How to Improve Bone Health in Adults

Bone health issues affect absolutely everyone. So at a certain age, bone tissue begins to lose calcium. Women experience this after menopause, which can lead to the development of diseases of the musculoskeletal system, osteoporosis and fractures. After 50 years, men are not protected from such a problem, although the process is not as pronounced in them as in women.

By itself, calcium intake cannot guarantee that it will go exactly where we expect it to go – into bone tissue. Without faithful helpers, magnesium and vitamin D, it can “get lost” and deposited in the walls of blood vessels or atherosclerotic plaques, thereby bringing cardiovascular complications closer. It is very important that the complex acts – three components simultaneously in certain proportions. Vitamin D, which is not actually a vitamin, but a prohormone, regulates the level of calcium in the blood. If there is too little calcium, it contributes to the destruction of the bone and leaching of calcium from it. If vitamin D “determines” that there is enough calcium, the latter will be taken up by osteoblasts (bone cells). Magnesium is needed to stabilize the process. The “Great Trinity” guarantees us beautiful hair, strong bones, strong nails and teeth.

Various drugs help to increase bone strength and improve well-being at any age. It could be Amway’s NUTRILITE Calcium Magnesium Vitamin D Complex *. It is recommended for both the elderly and those involved in sports. Thanks to the daily intake of vitamin D, the use of this dietary supplement reduces the risk of fractures and other bone injuries.

Learn more about Nutrilite Active Life Vitamin Complex

Many people are concerned about the condition of the joints. This manifests both the usual care that the bones and joints are in order, and the need due to various factors. For example, in people whose work is associated with great physical exertion on the musculoskeletal system: these are workers, athletes, ballet dancers, etc.

Others have a large body weight. Still others have suffered injuries or surgeries, have joint problems or diseases. Fourth – reached forty years. All of them will benefit from NUTRILITE™ Glucosamine, the formula of which includes glucosamine necessary for the synthesis of connective tissue.

The intake of this natural component, obtained from the shells of arctic shrimp, slows down the destruction of joints, promotes the restoration of cartilage tissue, reduces joint pain, and improves mobility, for example, of the knee. The composition of the drug includes acerola cherry concentrate and citrus bioflavonoids. It is free of GMOs, colors, flavors, preservatives, as well as lactose, gluten and sweeteners.

How to strengthen the bones of a child

The child must grow up healthy. Much of this is due to calcium. However, children are also at risk due to insufficient or loss of calcium. In a child, the need for this mineral arises even before his birth, that is, in the process of formation in the mother’s womb. Then calcium becomes vital for normal growth and full development.

Its lack affects health, manifests itself in physical and mental development: immunity can decrease, posture deteriorates, fatigue, convulsions appear, the condition of the teeth and a tendency to fractures are disturbed. Therefore, children’s bones must be constantly taken care of. To make them stronger, children should be given, for example,NUTRILITE chewable lozenges with calcium, magnesium and vitamin D from Amway.

This is very useful during a period when children are actively growing. After all, one lozenge with the taste of chocolate contains as much calcium as the usual glass of milk. It has as much magnesium as a serving of oatmeal and vitamin D as much as a boiled egg.

There are also healthy tropical fruit flavored calcium and magnesium chewables for kids. They do not contain GMOs, gluten and lactose, so they are suitable for diabetics and vegetarians. By the way, calcium is obtained from oyster shells. In addition, the chewable form will appeal to those who find it difficult to swallow tablets

How to strengthen bones after fractures

Bone fractures occur for a variety of reasons, including weakening of the bones. After injury, the body’s need for calcium increases, but it can not always be met only with the right diet, which includes calcium-rich foods. Therefore, the amount of this mineral is increased by other methods. So, a doctor may prescribe medications and dietary supplements .

You should also pay attention to folk remedies, such as, for example, eggshell powder, mummy, fir oil, kelp, infusion of herbs and wild rose, natural birch sap. Many herbs are known to contain calcium. These are stinging nettle, flowers and leaves of red clover, horsetail, coltsfoot, burdock root, etc.

Helpful Tips for Maintaining Bone Health

  1. Maintain a normal weight, because every extra 400 g puts 4 times more stress on the knees.
  2. Include physical activity in your lifestyle, as a sedentary lifestyle is bad for bones and joints. It can be fitness, sports, running, swimming, cycling. Or yoga, dancing, walking. Organize your life properly so that you always have 30 minutes a day for physical activity (or 3 times 10 minutes).
  3. Protect bones and joints.
  4. Allow yourself a good rest at least once a week.
  5. Eat foods that are rich in bone-healthy nutrients.
  6. Think about how you can reduce your intake of salt, a source of sodium that can help reduce bone density.
  7. Consume less caffeine, which is found in coffee. Find healthier substitutes for this drink.
  8. Avoid alcohol, which prevents the body from absorbing vitamins and minerals.
  9. Quit smoking.

Helpful Tips for Maintaining Bone Health

What foods strengthen bones?

Nutrition plays an important role in human life and must be correct. A diet that includes calcium-rich foods can be very varied and delicious. But most importantly, food also helps to strengthen bones and joints, because a large number of foods contain calcium and calcium-friendly substances. Therefore, it is important to know how much calcium enters the body daily with food.

1. Milk
Milk 1-2% fat. If the body has such a problem as lactose intolerance, then you can choose soy or almond milk fortified with calcium.

2. Dairy products
Natural low-fat yogurt, cottage cheese, kefir, acidophilus, whey, sour cream (10%), as well as hard cheese, feta cheese.

3. Dark leafy greens and cabbage
Spinach, watercress, kale, Beijing cabbage, cabbage (including sauerkraut), red cabbage, broccoli, Brussels sprouts, arugula, beet greens.

4. Fish : sardines, pink salmon, sprats, tuna (canned), dried roach, horse mackerel, anchovy, pike perch, river perch, smelt, pollock, herring, pike, tuna.

5. Seafood : shrimp, crabs, oysters.

6. Nuts : almonds, pistachios, hazelnuts, walnuts, Brazilian.

7. Seeds : sunflower, pumpkin, sesame, poppy, flax.

8. Legumes : beans, peas, soybeans.

9. Cereals : oatmeal, barley, rice, buckwheat, wheat bran.

10. Eggs : yolk.

11. Dried fruits : dried apricots, figs, raisins, dates.

12. Fruits and berries : persimmons, oranges, lemons, kiwi, raspberries, currants.

13. Vegetables : radish, carrot, cucumber, tomato, olives (canned).

14. Spices and herbs : basil, cilantro, garlic, green onion, dill, parsley, thyme, celery, mint, rosemary, marjoram, nettle, dandelion leaves, chicory greens.

15. Algae : seaweed.

16. Bread: grain.

17. Meat and poultry : chicken meat, veal.

18. Oils : sesame.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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