The human skeleton composed of bones is the main framework of the body. So, it is important to maintain the strength and health of the bones to lead a stress-free life. The bone density is likely to decrease, especially in women, as you grow older. The risk of reducing bone density is higher after reaching menopause. Decreasing levels of estrogen hormones is the main reason that causes low bone density. This makes the bones extremely brittle and susceptible to breakage and fracture. It may even lead to a condition called osteoporosis which causes the bones to become weak. Women could try bringing some changes in their diet and lifestyle to protect their bones from osteoporosis and other similar diseases.
Magnesium-rich diet
Food items like spinach, kale, poppy seeds and sesame seeds are rich in magnesium which protects the bones from losing their density. So, do not forget to include these items in your regular diet.
Milk products
Milk products like yoghurt are great sources of calcium, protein and potassium. Besides, it contains magnesium and vitamin K too. All these play major roles in maintaining the health of the bones by making them stronger.
Dried plum
The vitamin K in dried plum protects the bones from breakage and fracture. This helps in reducing gastric problems during menstruation too.
Plant-based protein
The phytoestrogens in plant-based proteins resemble the estrogen hormones in the body. These phytoestrogens stimulate the osteoblasts which play a pivotal role in the development of new bones.
Green leafy vegetables
Turnips, kale, broccoli and leafy vegetables are storehouses of vitamin K. These should be consumed regularly to make bones stronger.
Strength training
Strength training that includes exercises like lifting weights helps in strengthening the bones. You could also try aerobic exercises like walking, running, aerobics and climbing stairs.
