What should you do for building healthy and strong bones?



Bones are our support system and whole function of walking, sitting, and standing are performed by us. To keep our body strong, bones should be kept healthy. In old age, bones go weaker and so people should keep their bones strong early in their life by taking necessary measures. Till the age of 30, our bodies keep on building bones. Some have good bones from their birth and some do not have. Osteoporosis is the worst seen that people notice. This condition causes bones to become brittle and break easily. This disease is more common in women. Through our blog, you will come to know about some ways of building healthy and strong bones. A healthy natural diet can help you to improve your bones from your young age and throughout your life. Poor bone can develop a condition named as rickets in children. A good diet, healthy lifestyle, and physical activity are the requirements for keeping your bones healthy and strong.

Things to do for building healthy and strong bones:
  1. Intake adequate calcium: Calcium is important for the development of your teeth and bones. This is useful in proper muscle functioning, hormone secretion, and nerve signaling. You must use vitamin D foods so that calcium can get absorbed properly. Some foods that are rich in calcium are as cheese, milk, yogurt, spinach, and collard greens.
  2. Intake Vitamin D rich foods: Both calcium and vitamin D works together to help calcium to get absorbed properly. You can also get exposed in the sun so that you can get enough of vitamin D and this is important for keeping your bones well nourished.
  3. Intake of potassium-rich foods: This mineral is important for helping nerves and muscles transmit signals and it also helps cells remove wastes. You must eat foods like bananas, yogurts, and sweet potatoes.
  4. Be physically active: Regular exercise builds healthy and strong bones. Exercises such as jumping, walking, roping, and stair climbing keep your bones strong and healthy. Physical activity has a positive effect on your bone density.
  5. Restrict alcohol use and caffeine: Both products can affect the calcium absorption inside your body. So, take a decision to limit your alcohol and caffeine usage.
  6. Know your genes: People having a family history of osteoporosis are having a huge chance of developing it. So, before your bones break start keeping them nourished and strong.
  7. Take protein diet: Have good protein diet. You must be knowing that 50% of our bones are made up of proteins. Good protein diet can protect bones in aging and weight loss.
  8. Intake omega-3 fatty acids: Those fats protect bone loss while aging process. Those are present in olive oils, chia seeds, and flax seeds.
You may not know about the condition of your bones till you do the test and till you face some bone problem. People may also take signs of bone disorder for granted. This negligence can cause problems in your daily functioning of life. Some people may have problems in walking, some in carrying things, some face easy bone fractures, some arthritis and for some running become difficult in even young age. It becomes important to build healthy and strong bones throughout your life. By maintaining your lifestyle habits and keeping your diet enriched, one can prevent the future bone problem. It is up to you to care for your bones that are the basic strength of your life. Never let your bone strength face problems. Be active and cherish your life up to fullest.

Content Source: https://www.drabhishekortho.com/blog/what-should-you-do-for-building-healthy-and-strong-bones/

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