Follow these 9 tips to make bones strong

If you want to make bones strong, then definitely include these measures in your routine.

Most women think that osteoporosis is a natural process with aging. If you think so, then it is wrong, because health experts believe that by adopting some protective measures, not only can you keep your bones safe, but you can also protect them from becoming weak.

Bones will remain healthy and strong

The modern lifestyle has made such a change in our daily routine and eating habits that not only the women who have reached the menopause, but the young women are also becoming increasingly vulnerable to osteoporosis. Here are some ways to keep bones healthy and strong:

  1. Eat balanced and nutritious food

Eat nutritious and balanced food, ie food that is rich in calcium and vitamin D, which contains green leafy vegetables and dairy products. Eat strong grains. It is full of nutrients that are essential for bone health. Reduce intake of processed food, salt, soda and caffeine.

Be sure to include vegetables in your diet chart. They are a good source of Vitamin C. Vitamin C increases the production of cells that make bones. It reduces bone loss and also increases bone density. Do not diet. Consuming excessively low calorie intake slows down metabolism, which damages bone health and also reduces their density.

  1. Stay physically active

Women who do not exercise regularly are more at risk of weakening of bones than those who do regular exercises. Axisize makes bones stronger and reduces bone loss. The more you shake your bones, the stronger they become. Walk, run and exercise to strengthen bones. Try to walk 1 mile daily. Walking helps increase bone mass.

  1. Spend time in the sun

Nowadays people do not go out in the sun. They sit in AC throughout the day. Due to this, bones start becoming weak during puberty itself, because the body cannot get vitamin D which is very important for keeping bones healthy and strong. So spend time in the sun. Our body naturally produces vitamin D in the sunlight. It protects bones and helps the body absorb calcium. Vitamin D deficiency increases the risk of osteoporosis. Vitamin D deficiency is found in 50% of the women suffering from this. Eat fish, eggs, milk, sprouted grains, etc. to get vitamin D.

  1. Do not let protein and calcium deficiency

In puberty, the body makes bones using calcium and phosphate. If proper amount of calcium is not consumed or the body does not absorb calcium in proper quantity from food, then the bones become weak and easily break down. A woman should consume 1000 mL daily till the age of 50 and 1200 mL calcium after 50. Green leafy vegetables are a good source of calcium. Apart from these, fish, salmon, whole grains, bananas, bread, pasta, soy milk, tofu, almonds etc. are also good sources of calcium. Less fatty dairy products have more calcium than fatty dairy products.

Adequate intake of protein is also necessary, as bones are made up of 50% protein. The intake of protein in small amounts affects the absorption of calcium, which also affects the formation of bones.

  1. Stay away from smoking and alcohol

If you want to keep your bones healthy then stay away from smoking and alcohol. Research has revealed that the use of tobacco can make bones weak. Women who smoke increase their risk of osteoporosis. Consuming excessive amounts of alcohol affects the production of hormones that are necessary for bones. And absorption of calcium is also affected by excessive intake of alcohol.

  1. Do not let the weight increase

Maintain your ideal weight to keep bones healthy. Increasing weight increases the risk of osteoporosis and osteopenia. This risk increases more after menopause, as estrogen hormone levels decrease, which act as protective shields for bones. Excess weight causes excessive pressure on the joints, causing them to get damaged.

  1. Stay away from steroids

According to a study by the International Osteoporosis Association, steroid medicines weaken the bones of women after menopause, symptoms of which are seen after the age of 50 years. If it is necessary to take steroid-containing medication due to any health problem, then stop using alcohol and cigarettes altogether and increase the amount of calcium and vitamin D in the food.

  1. Sleep Completely

7-8 hours of sleep is necessary to maintain bone health and strength. When we are in deep sleep, then the growth hormone secretion is in proper amount. The secretion of these is very important for the development of bones. In the sleep itself, repair work is done in the body. Deep sleep is also necessary to keep the immune system strong. Those whose immunity is strong, they are as physically healthy and it is very important to have healthy health for healthy bones.

  1. Bone density test

After the age of 40, bone density test is necessary to know about bone density and bone loss. In this test, a special type of X-ray called DXA is used to screen the spine, hips and wrists. The strength of these parts is measured by measuring the density of the bones so that they can be treated before the bones are broken. If your bones have become weak, then calcium and vitamin D supplements can strengthen your bones and prevent them from breaking. It is important to get this test done after every 5 years. Similarly, if the joints of your knees or hips are worn out, then the replacement of the damaged joints is replaced by new joints. It is possible to move normally after the operation. -Dr. Ishwar Bohra

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