How to improve bone health naturally best 4 tips:
According to statistics, people over the age of 50 tend to break bones easily. One in two women and one in four men break a bone simply because they suffer from osteoporosis. Therefore, proper care of them is very important.
There are many risk factors, due to which people become victims of this disease before time. Lack of calcium or vitamin D in the daily diet, low physical activity, extremely low weight, drug abuse, erratic levels of hormones, and taking certain medicines can lead to premature osteoporosis.
The skeletal system plays an important role in our body. Bones provide a structure and structure to our body, and at the same time, they protect some vital organs in the body. Bones are also helpful for storing minerals like calcium and phosphorous and for providing movement to muscles. There are many changes in them from childhood to old age.
Bone mass density reaches its peak by the age of 30, after which the amount of this mass in the bones begins to gradually decrease in comparison to accumulation, leading to the condition of osteoporosis, which develops as we age. happens with. In this, the bones become weak and brittle, so if the bone breaks due to any reason, then it becomes very difficult to connect them back.
It is very important to have strong bones to keep the body balanced and moving. But it is often seen that people are not serious about bone health. From childhood till your youth, you get the sustenance of minerals from bones. And by the age of 30, your bones have completed their full development. If your bones are not fully developed by this time, then it can lead to the problem of weak and easily broken bones later on. But the good news is that by adopting a nutritious diet and a healthy lifestyle, bone weakness can be overcome. Let’s know about them.
How to Make bones stronger than ever
1: Take calcium and exercise regularly
It is very important to have a sufficient amount of calcium in the diet for strong bones. If you include paneer, okra, cheese, almonds, peas, and beans in your diet, then you can avoid bone fractures and diseases. Apart from all this, doing regular exercise will keep your health good. Exercising will not only keep your health healthy, but your bones will also remain fit. There will be no swelling in the bones and the bones will become strong.
2: Increase protein intake:
Did you know that protein reduces the risk of bone fractures as it increases bone density? It helps in reducing other diseases related to bones. Eat protein shakes, protein bars, and all other types of protein-rich foods for strong bones.
3: Eat Lots of Vegetables
(Vegetables Are Good For Bones) Being a source of Vitamin C, vegetables are very good for bone development. Vitamin C stimulates the production of bone-forming cells. In addition, some studies suggest that the antioxidant effects of vitamin C may protect bone cells from damage.
4. Keep weight under control and exercise – Excess weight causes many health problems. This puts more weight on our bones. It has been observed in several studies that obesity affects bone health and that being overweight increases the risk of bone fractures. So keep your weight under control.
Conclusion: Knowing about the above-mentioned points you must have understood how you have to include these foods in your diet to keep bones healthy and how you have to exercise regularly to strengthen them.