How to make your bones stronger? We all know that when we grow old, our body starts to weaken. But you can keep your body stronger in your old age also. You can take care of your body on your own. Today we come up with an article in which we will tell you some methods with you can make your bones stronger and healthy. A study has shown that 75 million people have Osteoporosis. It is the disease in which our bones break every 3 seconds.
We will tell you some ways to make your lifestyle healthy.
You should consume proteins to make your bones strong and healthy in your old age. It is necessary to have 0.8 gms of protein per kilogram according to your weight. Calcium and proteins keep your body healthy and stronger. You can find proteins in meats, fish, nuts, beans, green vegetables, and whole grains.
Avoid Excessive consumption of salt.
Consuming the excessive amount of salt leads to high blood pressure and other heart problems. Salt contains sodium, and its excess consumption absorbs the calcium in the body. There are so many other things that you can use instead of salt. Make your food tasty with other spices like mixed herbs etc. You can find mixed herbs mixed with salt in your nearby grocery store. We would also like to tell you that don’t consume hot spicy food like red chilies etc.
Get your Omega-3s.
Omega-3s are very useful in brain sharpening and make your bones stronger. By consuming omega-3s, your body will produce osteoblasts. Osteoblasts are the cells that help in building bones and make them stronger. Here are some excellent sources in which you will get omega-3s are chia seeds, walnuts, seafood, etc.
Having coffee in winters and when you are feeling tiredness is impressive. Coffee is very harmful to our bones and health. Consuming an excessive amount of caffeine makes your bones weaken and leads them to fractures. It also decreases bone mass.
Smoking is the biggest hurdle in the development of bones. Smoking is injurious to health, we all know about this, but smoking puts a significant impact on bone growth. Bones grow 60% later in smoking cases.
As much as we grow old, our bodies start losing bone mass. By doing exercises, you can tone your body into fitness, and it will strengthen your bones and muscles. You should walk, run, dance and so many other weight training exercises.
Avoid Excess Weight.
Heavyweight leads you to so many problems. Most simply, obesity is the rise of every question. The heavier you are, the weaker your bones will be. You should keep a check on your diet on a daily basis. Maintaining your weight is essential.
Milk is the primary source of calcium. You can get your body’s 50% calcium from the milk. We always get scolded for not drinking milk in our childhood, but now we know about its benefits. Here are some other things also which can give you an adequate amount of calcium are almonds. Spinach, cheese, sardines, tofu, etc.
Vitamins are essential for our health, but vitamin D puts a significant impact on our body. Vitamin D is the only vitamin which cannot be produced in the body itself. You have to go out in the sun to gain vitamin D or have some dairy products, fortified cereals, eggs, fatty fish etc.