Our bones are a highly vital part of our body. They lift us up, help keep us together, and ensure we can do all the things we were made to do. However, when you have weak bones, it can affect your overall quality of life, so you want to ensure they are as strong as possible at all times.
Luckily, some fantastic herbs are known for strengthening bones, and we want to help you learn all about them. Below, we’ll help educate you on why bone health is important, why your bones may feel weak, and the various herbs that can help bring them back to action.
Let’s get started.
The importance of bone health
From a young age, we’ve all been told that we need healthy bones to grow up big and strong, but why is it so important? Here are some of the biggest reasons:
- They help support our bodies
- They protect our organs
- They help with our movement
- They store essential minerals
- They assist with blood cell formation
Common factors that weaken bones
Looking after your bones is important, so you might want to know about the various factors that can weaken them:
Diet
Those who lack calcium in their diets are at higher risk of weakening their bones. This is because calcium is a vital mineral that contributes to bone health. The average adult between the ages of 19 and 50 should have at least 1,000 mg of calcium in their diet per day.
Smoking and drinking
If you smoke tobacco or regularly drink alcohol, you risk decreasing bone mass and increasing the opportunity of developing fractures.
Weight
Those who are underweight tend to have an increased risk of fracture or bone loss. That’s why it is incredibly important to maintain a healthy body weight to ensure your bones stay healthy.
Age
The older you get, the weaker your bones become. When you’re of a more advanced age and you experience a fall, you have a greater chance of fracturing or breaking your bones.
Physical activity
While exercise is good for your body, it must be done correctly. If you exercise using the wrong equipment, lift items the wrong way, or lift something that is too heavy for you, this can negatively affect both your muscles and your bones.
What herbs can strengthen your bones?
If any of the above factors have led to weakened bones, you don’t have to worry too much, as some great herbs can help make them strong again. Below are the four main herbs to consider and how you can use them to strengthen your bones:
Nettle
Nettle, also known as stinging nettle, has been associated with promoting strong bones. This is because the leaves are rich in fiber, minerals, vitamins, and antioxidant compounds. These help give the nettles anti-inflammatory properties that have shown to be beneficial for the treatment of arthritis. Additionally, nettles have been linked to other health benefits like reducing blood sugar levels and aiding in urinary tract health.
You can introduce nettle into your diet by creating nettle tea and drinking it once a day. It is made from the dried leaves of the plant. They can be used loosely or placed into a tea ball or bag, then infused with water for a few minutes. Discard the nettle and enjoy the warm tea.
Dandelion
Dandelion is another herb that offers a large number of bone health benefits. This is because they contain an abundance of anti-oxidant compounds like beta carotene, are rich in foundation supplements such as vitamin A and calcium, and have anti-inflammatory properties that offer a positive impact on bone health. Additionally, dandelion is a source of vitamin K, which plays a significant role in bone metabolism and helps in the regulation of calcium in the bones.
Similar to nettle, you can introduce dandelion into your diet by making a tea made out of it. You can harvest the dandelions yourself, but the roots are what you need. Roast them in the oven for around two to three hours until they are dry and break easily. From there, just grind the dried roots, add them to hot water, allow them to simmer, and then strain and serve.
Spinach
Spinach is another great herb that is a great source of various nutrients. It is particularly good for strengthening your bones because it’s high in calcium and vitamins A, C, and K. These all help build healthy and dense bones that support your entire body. Moreover, spinach contains magnesium, another important mineral for bone health, which aids in the conversion of vitamin D into its active form in the body, further enhancing calcium absorption and bone strength.
Introducing more spinach into your diet isn’t hard at all, as it can be placed in almost any recipe. The great thing about spinach as well is that you can put a lot into a meal, and it will shrink to the point that you barely notice you’re eating it.
Parsley
Parsley works in a similar way to spinach when it comes to bone health. It is a pretty good source of calcium, which is a mineral most associated with strengthening bones. It also contains a large amount of vitamin K and vitamin C, which are both key nutrients in helping bone metabolism and collagen synthesis around the bones. In addition to these nutrients, parsley also contains flavonoids like luteolin, which have antioxidant properties that may help in reducing inflammation and oxidative stress in the body.
You can also add more parsley to your meals incredibly easily. It can act as seasoning to add more flavor to a dish, or you can simply use it as a garnish for presentation. Either way, you’ll still be consuming it and helping your bones.
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