Including a plant-based diet in your meal helps absorb calcium at a higher rate than getting it from cow’s milk. Calcium can also be found in various other plant-based foods like broccoli, brussels sprouts, beans and fortified plant pints of milk, etc. The dairy industry has brilliantly marketed the idea that the more of its products you consume, the stronger your bones will get, but not to worry if you have decided to forego dairy and live a vegan lifestyle.
Dairy products deliver an adequate amount of calcium and help boost your metabolism, but vegan sources of calcium can do much more. Your bone health is very complex incorporates genetics and is multifaceted, age factors, and lifestyle such as working out and overall dietary intake. Various nutrients play a vital role and work synergistically and help keep bone mineralization functioning healthily. The nutrients that are found in plants can meet your bone health requirements more than any dairy products.
From this article, you will have an idea of how you can keep your bones healthy- as we will be discussing a few ways which will help you to enhance your bone health-
- Exercise against resistance consistently-
This is one of the best ways to maintain your bone and muscle mass. It improves your total movement abilities. Exercises like play with weights, resistance tubing, calisthenics, walk/run, and many more can help you strengthen your bones.
- Get more alkaline in your diet-
Replacing your junk diet with more alkalized products will support a healthy environment for your bones. You should eat an ample amount of fruits, vegetables, certain kinds of vinegar, herbs, etc., as they all will help provide nourishment to your bones. Fruits and vegetables have many positive effects on bone metabolism because they have high potassium and vitamin C content.
- Vitamin D-
Ideally, the sun enriches us with vitamin D. The majority of the world’s population is not getting enough vitamin D these days. It would be best if you tried sun therapy (sit in the sun for some time without sunscreen at peak hours). This will help you absorb the nutrients into your bones.
- Plants can be good sources of calcium-
Dairy products indeed contain calcium, but you can also consume plant-based foods that contain calcium. Plants like leafy green veggies, kale, bok choy, broccoli, watercress, napa cabbage, dried figs, sesame seeds, tempeh, calcium-set tofu, almonds, oranges, and fortified plants are some of the excellent sources of calcium.
- Fabulous fungi-
Mushrooms are a good source of calcium that will help you keep your bones healthy. If mushrooms are exposed to light or cut, chopping them and keeping them in the sun will help your body reduce fracture risk. When exposed to sunlight, Mushrooms can provide vitamin D. and calcium, but mushrooms are also an excellent source of zinc and copper. You can add mushrooms with other green veggies and stirred-fried tofu for great taste.
Have you heard about a greek style coconut, which is a yogurt too? If not, then it is cultured coconut milk. To help you understand it better, it contains vitamins D, calcium, and a particular amount of magnesium, which will help you keep your bone mass healthy. It is essential for our bone health.
- Add prunes-
Dried plums are my all-time favorite snack. Some researchers have found that eating dried plums with calcium and vitamin D can improve your bone mineral density as it prevents the bones from breaking.
Why is bone health essential?
Our bones protect our vital organs and help us move by supporting our muscles. Bones protect our brain, heart, and other organs from getting injured. Our bones are a storage room for calcium and magnesium, and these minerals keep our bones healthy. There are continuous changes in our bones as new bone is made and old bone is broken down. When we are young, our bodies can make bones faster, and your bone mass increases.
For most people, the peak bone mass is at around 30 years of age. Osteoporosis is a common condition in which your bones become weak and brittle. It is essential to keep a healthy bone mass because you will lose it rapidly after your 30. The higher the peak bone mass you have, the less likely you are to develop osteoporosis as you age.
Bone strength means the bone’s resistance to fracture. It is hard to measure and quantify what exactly measures the ‘strength of the bone.’ It is partially related to bone mineral density (BMD). Bone mineral density is one of the decisive factors that can cause a fracture in your bones. We can now measure bone density with new and advanced technology like quantitative computed tomography or micromagnetic resonance imaging, which will quantify your bone structure. Exercises strengthen muscles and give joint support. It helps to keep your body flexible and helps in improving your balance too.
Increasing bone strength will help you stay active even if you have had one fracture. Getting the right amount of nutrition and a proper diet will help you recover fast and feel less pain. You can also go for a bone density test or talk to a doctor about changing your diet, taking medications, and see what all you can do to prevent bone loss.
The right plant-based diet is key to healthy bones. A bone protective diet is rich in grains, vegetables, whole grain, nuts, legumes, and seeds. The right amount of calcium is available in dried beans, blackstrap molasses, sesame seeds, and almonds; these nutrients help improve your bone health. Nutrition plays an essential role in bone health. There is a close relation between bone health and soluble vitamins, calcium, phosphorus, protein, salt, etc. The plant, as mentioned above, based foods will help you improve your bone health and also your muscle mass.
These foods will help you get strong bones and will also improve in their growth and development. Remember that bones need regular calcium and maintenance as your bones absorb calcium. Also, exercise plays an essential role in building your core strength and balance to reduce falling risk.