It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer ( 16, 17, 18, 19, 20). Strength-training exercise is not only beneficial for increasing muscle mass. However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months ( 15). Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation ( 11, 12, 13, 14). In addition, it can be extremely beneficial for preventing bone loss in older adults. Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth ( 9, 10). One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Summary:Ĭonsuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.Įngaging in specific types of exercise can help you build and maintain strong bones. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover ( 8). One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone ( 7). ![]() Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.Ī high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults ( 3, 4, 5).Įating lots of vegetables has also been found to benefit older women.Ī study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them ( 6). Vegetables also seem to increase bone mineral density, also known as bone density.īone density is a measurement of the amount of calcium and other minerals found in your bones. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage ( 2). They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells.
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