Drinking Behaviour that Can Slow Bone Aging

Your body produces new bone more quickly than it destroys old bone while you're young, which increases your bone mass. However, as you get older, bone mass decreases more rapidly than it increases, which might result in weakened bones. In addition to age, other factors that impact bone health include gender, race, family history, and body frame size.

The good news is that while some degree of bone loss over time cannot be avoided, there are strategies to strengthen your bones and slow down bone ageing.

Incorporating additional minerals that are good for your bones into your diet will help you maintain good bone health. It also involves what you drink in addition to what you eat.

Protein, calcium, and vitamin D are added to fortified milk and milk substitutes to enhance bone health.

Cow's milk that has been fortified with additional vitamins and minerals that are not present in sufficient amounts naturally in regular milk is known as fortified milk. You can get milk substitutes with added vitamins if you're lactose intolerant or just don't like cow's milk. These consist of milk substitutes made from plants, such as soy, oat, rice, coconut, cashew, and almond.

If milk isn't your favourite, there are still ways to incorporate it into your diet. Including some form of dairy in your smoothie is a fantastic approach to supporting strong bones.

A terrific source of calcium, vitamin D, and protein is reduced-fat milk, yoghurt, and even fortified soymilk, which are excellent for building strong bones.

About one-third of bone mass and 50% of bone volume are made up of protein. In addition, as dietary protein is a crucial ingredient for bone health, it may be able to aid in osteoporosis prevention.

There are, luckily, alternative methods to acquire your calcium if dairy products are entirely off-limits to you.

In particular, spinach is a fantastic leafy green to use in smoothies since, even after being mixed with other ingredients, you won't taste it but will still benefit from its nutritious value.

However, spinach has a high concentration of oxalate, a naturally occurring substance that binds to calcium and may cause kidney stones to develop.

Another fantastic leafy green to think about including in your diet as an alternative to spinach is kale. The majority of individuals should take 2,500 mg of calcium per day. 254 mg of calcium may be found in half a cup (100 mg) of kale.

Fruits are excellent pH balancers that support healthy pH levels, which in turn support calcium levels.

Prunes are a fruit that has a significant influence on bone health. According to studies from Pennsylvania State University's Integrative and Biomedical Physiology Program and the Departments of Nutritional Sciences and Kinesiology, eating 6 to 12 prunes daily may help prevent inflammatory changes that may promote bone loss in postmenopausal women. 

If the thought of prunes makes you wince, consider fortified orange juice, which has 350 mg of calcium per serving, or around 25% of your daily requirement. Vitamin C, which is plentiful in it, is another critical component for bone health. It's a win-win situation since you'll obtain all of your daily needs in a single serving.

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If milk isn't your favourite, there are still ways to incorporate it into your diet. Including some form of dairy in your smoothie is a fantastic approach to supporting strong bones.

A terrific source of calcium, vitamin D, and protein is reduced-fat milk, yoghurt, and even fortified soymilk, which are excellent for building strong bones.

About one-third of bone mass and 50% of bone volume are made up of protein. In addition, as dietary protein is a crucial ingredient for bone health, it may be able to aid in osteoporosis prevention.

There are, luckily, alternative methods to acquire your calcium if dairy products are entirely off-limits to you.

In particular, spinach is a fantastic leafy green to use in smoothies since, even after being mixed with other ingredients, you won't taste it but will still benefit from its nutritious value.

However, spinach has a high concentration of oxalate, a naturally occurring substance that binds to calcium and may cause kidney stones to develop.

Another fantastic leafy green to think about including in your diet as an alternative to spinach is kale. The majority of individuals should take 2,500 mg of calcium per day. 254 mg of calcium may be found in half a cup (100 mg) of kale.

Fruits are excellent pH balancers that support healthy pH levels, which in turn support calcium levels.

Prunes are a fruit that has a significant influence on bone health. According to studies from Pennsylvania State University's Integrative and Biomedical Physiology Program and the Departments of Nutritional Sciences and Kinesiology, eating 6 to 12 prunes daily may help prevent inflammatory changes that may promote bone loss in postmenopausal women. 

If the thought of prunes makes you wince, consider fortified orange juice, which has 350 mg of calcium per serving, or around 25% of your daily requirement. Vitamin C, which is plentiful in it, is another critical component for bone health. It's a win-win situation since you'll obtain all of your daily needs in a single serving.