Answer:
Some tips to maintain healthy bones :
- Eat calcium-rich foods
- Eat foods with Vitamin D
- Eat protein-rich foods such as fish
- Make regular physical exercise
- Consider the option of taking collagen supplements
Step-by-step explanation:
Protecting bone health can be successfully achieved by appropriate food habits and making regular physical activity. In the first place, the amount of calcium is related to the strength of bones, thereby consuming calcium-rich foods such as dairy foods (milk, cheese) and vegetables (e.g., broccoli) is fundamental to maintain healthy bones. Moreover, vitamin D is a liposoluble vitamin that also results beneficial for bone health. Some good sources of vitamin D include salmon, sardines, red meat, eggs, fortified cereals, etc. Experts recommend a daily intake of approximately 700 mg of calcium (adults 19- 64 years) and a daily intake of 600 IU (International Units) of vitamin D (age 18-70). Moreover, protein is a key macronutrient for bone (and muscle) health. Some good protein sources include lean meats (e.g., beef, lamb), chicken, fish and seafood, eggs, dairy products, vegetables (e.g., spinach), etc. Experts recommend a daily intake of 0.8 to 1.2 grams of protein per kilogram of body weight. Make regular physical exercise (e.g., walking, climbing stairs, jogging, etc) is also key to maintain healthy bones, making them stronger. For example, it has been shown that walk at least 5 times a week for about 30 minutes can maintain strong bones and increase muscle strength, balance and coordination. Finally, collagen fibers provide structure to bones and other structures (e.g., skin tendons, etc), thereby collagen supplements can help make bones denser and less likely to result in fractures. In addition, collagen supplements also maintain lower levels of proteins in the bloodstream that are able to stimulate bone breakdown.