{"id":11541,"date":"2021-10-21T13:58:57","date_gmt":"2021-10-21T13:58:57","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=11541"},"modified":"2021-10-21T16:07:21","modified_gmt":"2021-10-21T16:07:21","slug":"how-to-build-healthy-bones-naturally","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2021\/10\/21\/how-to-build-healthy-bones-naturally\/","title":{"rendered":"How to Build Healthy Bones, Naturally"},"content":{"rendered":"

\"How<\/p>\n

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n

Every structure needs a framework for support. For the human body, that framework is our bones. But unlike the scaffolding of a building, our bones are living tissues that need steady maintenance to keep them strong.<\/p>\n

\u201cOur bones are continuously changing,\u201d says Catharine Mayer, MD<\/a>, an osteoporosis specialist at Cooper University Health Care’s<\/a> Bone and Joint Institute<\/a>. \u201cNew bone is constantly being made, while old bone tissue is broken down and absorbed by the body.\u201d<\/p>\n

Low bone mass and osteoporosis<\/a> affect an estimated 44 million men and women in the U.S. over the age of 50. However, women are four times more likely to have osteoporosis because estrogen, which protects bones, decreases sharply when women reach menopause. Bone loss in men is more gradual, but after the age of 65 or 70, men will experience bone loss at the same rate as women.<\/p>\n

\u201cMen and women reach peak bone mass by the age of 30,\u201d Dr. Mayer says. \u201cThough osteoporosis is often viewed as a \u2018women\u2019s disease,\u2019 there are proactive steps that both men and women can take to help keep their bones strong and healthy.\u201d<\/p>\n

Diagnosing Bone Loss<\/strong><\/h3>\n

Because you cannot feel your bones thinning, it\u2019s important to be proactive about your bone health. The best way to diagnose bone loss and low bone mass is through a DEXA<\/a> (dual-energy X-ray absorptiometry) scan. This test measures bone strength, or density, and the results can predict your risk for osteoporosis and fractures.<\/p>\n

Eat Healthy <\/strong><\/h3>\n

Many people turn to calcium and other supplements to help build bone, but the most effective way to get the vitamins and minerals we need to make our bones healthy is through the foods we eat.<\/p>\n

Eat your veggies. <\/strong>Fresh fruits and vegetables are a major source of vitamin C, which protects bones from damage. They are also rich in other vitamins, minerals, and fiber.<\/p>\n

Consume enough protein. <\/strong>Protein makes up 50% of bone, so it\u2019s important to make sure you get enough over the course of a day. Low protein intake decreases calcium absorption and can affect the rate of bone formation and breakdown<\/p>\n

Eat high-calcium foods throughout the day. <\/strong>Calcium is an essential mineral for bone health, but our bodies don’t always absorb all the calcium we take in. Consuming calcium-rich foods throughout the day allows the body to process the mineral at a steady rate.<\/p>\n

Choose these high-calcium foods:<\/strong><\/p>\n