Hello friends, your body stands on your bones and the bones give shape to your body and therefore the health of your bones is very important. The problem of osteoporosis can be exacerbated due to our diet and modern life and related diseases are being created day by day. That is why it is so important to keep them strong and healthy. If you do not pay attention to the weakness of the bones as you grow older, it will increase the risk of bone diseases. People who take care of their bones and keep them healthy, no matter how old they are, they keep their bones strong. But if you do not take care of your bones then serious diseases related to them will develop and then it becomes very difficult to keep them healthy again. In this article, some natural methods have been mentioned which can be followed to strengthen your bones.
11 ways to make bone stronger and Healthier
1.Increase Calcium intake
Calcium is the first thing that comes to mind when it comes to your bone health. The habit of taking good amount of calcium strengthens you and also strengthens your bones. But if you need one thousand milligrams of calcium young people need 1300 milligrams and old women need twelve hundred milligrams of calcium. And for good bone health increase calcium in your body intake so you can get calcium. Calcium-rich foods such as yogurt, pulses and fish are very important sources of calcium. Citrus fruits also contain a lot of calcium. Increase the amount of calcium in your diet without resorting to drugs. And this is considered the best way.
2.Add Magnesium to your Diet
People who consume good amounts of magnesium have a much stronger bone density .You must include dried fruit in your breakfast. Magnesium is found in almonds, cashews and walnuts. You can soak chia seeds in a glass of lemon water in the morning and then drink them. chia seeds are a very good source of magnesium. Lemons provide vitamin C and vitamin C is very important for our bones.
3.Exercise
Exercising daily is very important for your bones. As you exercise your bones become stronger and stronger. Exercise also helps to strengthen your muscle strength. Exercise also reduces the risk of bone fractures. It has also been shown that athletes who exercise regularly have much strong bones. Especially weight lifting exercises are considered to be very beneficial for your bones.
4.Get enough Vitamin C and D
Just like calcium, vitamin C is also very important for your bones. It helps to absorb calcium inside your bones and Vitamin D also helps to strengthen your bones. If you do not take enough vitamin D, your chances of breaking bones are greatly increased. The good source of vitamin D is sunlight. When it comes to foods, fish, eggs, milk, malt juice are good sources of vitamin D. Also keep in mind that Vitamin D is present in only a few foods.
5.Protein rich snacks
Friends, 50% of your bones are made up of protein. Eating a good amount of protein is very important for your bones and it helps to absorb calcium. Some foods are mentioned in this article whom you can include in your breakfast. Peanuts are the best source of protein snacks and the second source is gram. A handful of lentils you can take in the form of protein snacks. Both of these are considered to be excellent sources of protein.
6.Milk Before Sleeping
Friends, milk is very important for bone health. It contains all the elements that help in the growth of your bones, including Magnesium, Calcium, Zinc and Vitamin B12. Drinking a glass of milk before going to bed is very beneficial for the bones and it also helps you to get a good night's sleep.
7.Olives
Friends, olives are full of many antioxidants that improve bone density and are also very beneficial in strengthening your bones. You can also choose them as your favorite dish or use them as a salad or you can use olive oil to strengthen your bones.
8.Eat more Green vegetables
Eating more green leafy vegetables improves bone health as they contain good amount of calcium and it is easily absorbed in the body. They are also a good source of folic acid which helps in maintaining good bone health. So be sure to include green leafy vegetables in your diet.
9.Tap Water
Friends, tap water contains a lot of fluoride which prevents cavities from forming inside the teeth. Cavities are actually part of your bones which can damage your bones. Drinking tap water also improves bone density.
10.Nuts
You should definitely include nuts and dried fruits in your diet as they are rich in minerals and they also help keep your bones healthy. Nuts contain a substance that protects bones from breaking and they are also rich in magnesium and calcium.
11.Limit Caffeine Intake
Friends, caffeine gives you instant energy and can boost your brain, but caffeine can also have such a bad effect on your bones, but when you take too much caffeine it removes calcium from your bones. This causes your bones to become weak. Think about how much caffeine you are taking in a day to keep your bones strong. And remember that too much caffeine can weaken your bones.
Calcium is very important in all these steps which plays an important role in strengthening our bones. And the other important thing is that most of the exercise your bones are very strong.
If you follow all these steps, you can strengthen your bones very quickly. We hope you enjoy the article. Visit our blog to see more articles like this one.
