A lot of athletes don’t put a lot of effort into keeping their bones strong, and it can often lead to some health problems down the road. Our bones are the basis of our strength and support, and without healthy bones, you can expect to suffer from problems later on in life.
The body achieves its peak bone mass at the age of 30, which is why it’s so important to ensure that your bones and skeleton are in excellent condition before reaching this age. Thankfully, there are plenty of ways of ensuring that you have stronger bones.
Protein Is Important
About 50% of our bones are made out of protein, which is why it’s absolutely vital to get enough protein every single day. Studies have shown that people that don’t consume enough protein are much more likely to suffer from weaker bones as protein is needed to properly absorb calcium in the levels necessary. It’s also worth keeping in mind that exceeds protein can also do damage to bones, which is experts recommend following a healthy, balanced diet that’s packed with a wide range of different foods, with an emphasis on grains, legumes, and vegetables.
Getting Enough Calcium
Of course, calcium is an extremely important mineral when it comes to better bone health, and getting enough calcium is highly recommended. Old bone cells are constantly being replaced by new ones, and calcium plays a major role in this new cell synthesis – without enough calcium, your bones will slowly begin to degrade, which can lead to serious problems down the line, including the increased chance of suffering from a fracture.
Calcium supplements tend not to be recommended as much as they once were, as recent studies have shown that they can increase the chances of suffering from heart disease. It’s always better to get the calcium that your body needs by consuming a healthy diet instead.
Vegetables Are Vital
There is no better of looking after your bones than by eating the right number of vegetables. Vegetables contain all the vitamins, minerals, and trace elements that your body needs to maintain your skeleton. Vitamin C, in particular, is one of the most important vitamins around for better bone health, as it plays a vital role in the creation of new bone cells, and it also contains antioxidants that can help prevent damage to bones.
Foods that contain more antioxidants are better for overall bone health, and research has found that the consumption of onions on a regular basis is linked to a much lower chance of developing osteoporosis, so it’s worth adding those extra onions the next time you have a hotdog while watching the Breeders Cup.
Maintain A Healthy Weight
Another way to ensure good bone health is by maintaining a healthy weight. Being underweight increases the odds that you develop osteoporosis, especially in women that have been through menopause. Similarly, being obese can increase the risk of fractures due to the weight stress that is put on the skeletal structure.