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Do you learn what is the “silent castle”? These are the bones that support you daily without feeling; On the other hand, you are the one who turns it into a “fragile castle like glass”. And since your bones are the infrastructure on which your strength, vitality, and ability to live in life in all its details; From your confident steps in the morning, to your warm embrace of your child, and even your adventure trips around the world. So, I assure you that I am an editor that you are one of the women most vulnerable to bone problems, especially with age, as one in three women get osteoporosis after menopause, according to global statistics.

But the story should not end here! Bone health is not just a medical slogan, but rather a awareness journey that starts from the first day of your teenager, and its steps accelerate with every new age. Note that the density of your bones reaches its climax in the late twenties, then you start gradually decreasing, and that hormonal changes during pregnancy and menopause are accelerated from the loss of calcium.

In general, my talk with you does not call for concern; You are able to build a strong “bone stock” that reduces the risk of fractures and osteoporosis later, through simple but fateful options; Through “calcium -rich nutrition and vitamin D, continuous physical activity, and avoid harmful habits.”

So, I return to you today through the site “He” to restore control of your bone health, because your bones are not just a structure that carries your body, but rather a living record of your stories, dreams, and your ability to continue; So follow the next lines, to get to know the best vegetables to support bone health, to take advantage of it in your favorite healthy foods list; Based on the recommendations of the therapeutic nutrition consultant, Dr. Mahmoud Fathi from Cairo.

To plant together stronger bone seeds … today and tomorrow

Dr. Mahmoud stressed that the woman’s bones are not just a solid structure that keeps her body existing, but rather a vital warehouse that stores memories and translates her daily movements into a vibrant life. More importantly, orthopedic health is of exceptional importance for women, due to the following reasons:

An indication of the general health of women

Bone weakness may be a warning bell for other diseases, such as “vitamin D deficiency, thyroid disorders, or malabsorption.”

Pregnancy and breastfeeding

The woman’s body is withdrawn from the bones during pregnancy and lactation, to ensure the growth of the fetus and the infant feeding. Consequently, this deficiency is not compensated through proper nutrition, women may be exposed to a permanent loss in the bone mass.

A shield against osteoporosis

Women are more likely to develop osteoporosis at a rate of 4 times men, especially after menopause due to low estrogen, which protects bone. Note that osteoporosis may weaken the bones to the point that “a simple cough or a wrong curvature may cause a fracture!”

Investment in the future

Bone density is its peak in the late twenties, then it begins to decline. Consequently, the more the woman strengthens the health of her bones in young people, the greater the “bone inventory” that protects her from fractures and osteoporosis with age.

Freedom and independence

Strong bones mean the ability to move without pain, and practice daily activities, even in aging, “Imagine that a hip fracture may change your life radically!”

Your bones write your life story day by day with these vegetables

Dr. Mahmoud continued, since the health of the bone is a woman’s life story, carrying all her dreams and challenges; So we advise each woman to enhance the chapters of this story with a healthy awareness, by eating the best vegetables to support bone health, in order to maintain bone density and prevent diseases; This is as follows:

Dark leafy vegetables

• Spinach: It contains high amounts of calcium, magnesium, vitamin K, and iron, which contributes to building and strengthening bones. It is also rich in vitamin C, which promotes collagen production necessary for bone structure.
• Cabbage: an excellent source of vitamin K, which regulates bone metabolism and reduces the risk of fractures. It also contains calcium and magnesium.
• Rape: Rich in calcium and vitamin C, which helps absorb the minerals necessary for the bones.

Broccoli

It contains sulfiphin, a vegetable chemical that slows the progress of osteoporosis. It also provides vitamins C and K and calcium, which enhances bone density.

Cauliflower

Rich in magnesium, vitamin B6 and folic acid, which are elements that support bone formation and improve calcium absorption.

Watercress

It is one of the leafy vegetables rich in vitamin K and calcium, which contributes to reducing bone loss with age.

parsley

It contains vitamins K1 and K2 that stimulate proteins responsible for bone growth and strength. It also helps in absorbing calcium.

Cabbage

It provides vitamin B6, vitamin K and folic acid, which helps in combating bone thinning in the long run.

Sweet potatoes

Rich in potassium and magnesium, which are minerals that are equivalent to acidic in the body and prevent the loss of calcium across urine.

Pepper

It contains vitamin C that supports collagen production, as well as antioxidants that protect bone cells from damage.

Green peas

Rich in vitamin K, which activates proteins responsible for absorbing calcium in the bones.

lettuce

Unlike the common belief, lettuce contains calcium, boron and vitamin K, which makes it a good choice to improve bone density.

Your bones are a silent castle that needs continuous care to follow these tips

On the other hand, Dr. Muhammad explained that the bones do not make warnings only when they reach the stage of danger! So, start now, even if your steps are small, every healthy bite, and every step you walk, is a lap in building bones that mimic your strength; By following these tips:

Focus on the golden columns of the bone

• Calcium: Make sure to eat 1000-1200 mg per day, depending on age; Especially from its natural fate, “milk, milk, cheese, sardines, broccoli, dried figs, and almonds.”
• Vitamin D: It is necessary to absorb calcium “daily dose 600-800 international units”, by exposure to sunlight 10-15 minutes per day, fatty fish (salmon), egg yolks, and consulting a specialist doctor to take its nutritional supplements according to the nature of the body and its health condition and not otherwise.
• Focus on other nutrients: magnesium “dark chocolate”, protein (eggs, legumes).

Always exercise

• Resistance exercises: light weight lifting, or using rubber ligaments to stimulate bone growth.
• Aerobic exercises: brisk walking, running, dancing, or climbing stairs (30 minutes a day).
• Yoga and balance exercises: improve flexibility and reduce the risk of falling (especially after the age of 50).

Avoid bone enemies

• Smoking: Bone cell production reduces the absorption of calcium.
• Alcohol: The bone -bone cells are weakened.
• Excessive caffeine: More than 3 cups of coffee per day may reduce the absorption of calcium.

Be careful with the critical stages of life

• Pregnancy and breastfeeding: Zaidi, calcium and vitamin D dose with a doctor.
• Menopause: Low estrogen rushes bone loss, consult a doctor about hormonal therapy if necessary.

Do not wait for symptoms and regular tests

• Dexa Scan: It is necessary after the age of 65, or early if you have risk factors (family history, low weight).
• Examine vitamin D and calcium levels: once annually, especially if you live in the regions of the sun.

Keep a healthy weight

• Severe thinness (a body mass index less than 18.5) increases the risk of osteoporosis.
• Obesity causes stress on the joints and bones.

Take care of sleep and relax

• Nami 7-8 hours a day: the growth hormone (which fixes tissues) increases during sleep.
• Avoid chronic stress: High cortisol weakens bones.

Finally, keep your safety from falling to keep your bones healthy, by improving home lighting especially in “corridors and bathrooms”, installing carpets to avoid stumbling, and do not forget to wear comfortable shoes and refrain from high heels or uncomfortable shoes.