5 Tips For Healthy Bones
Healthy Bones form the basis of life as we know in our body. They give us structure, help us stand, and keep everything in its place. It is important to give them maximum love and attention. With diet and exercise, you can build your bones to be bigger and stronger.
What is Osteoporosis
Osteoporosis, or porous bone, is a condition in which the bones of the body become weak and fragile. When you are healthy, the body removes and creates completely new bone tissue. In osteoporosis, the body removes bone tissue much faster than it can. This strengthens bones and increases the risk of fracture.
Daily diet can have a profound effect on the health of your bones. Regular selection of fruits and vegetables, vegetables, whole grains, nuts and seeds, low-fat milk and fish are some of the best foods you can try.
- Fruits: Papaya, Orange, Dried, Banana, Avocado, Grapes, Grapes, Strawberries, Pineapple …
- Vegetables: Spinach, Kale, Collard greens, Mustard greens, Broccoli, Potatoes, Capsicum, Brussels sprouts …
- Whole Grains: Oats, Brown Rice, Barley, Sorbet, Bulgur, Buckwheat …
- dry fruit
- Dairy products: low-fat or no-fat yogurt, milk, and cheese
- Fish: Canned sardines, salmon, mackerel, and tuna
In the context of bone health interest, it is important to note that there are other foods that can be a hindrance in your efforts to build strong bones. Some additional recommendations are to reduce your salt intake, limit alcohol and caffeine consumption, and reduce soft drink consumption.
Exercise orthopedic health
As you put necessities in them, bones are becoming bigger, stronger and stronger. If you do not engage in work that puts pressure on your bones, then they are not getting the message that you need to be strong. People who do not exercise are at greater risk of developing osteoporosis or congestion. When you do weight loss, your brain sends a chemical message to your bones that tells you that they are ready to manage weight and effects.
There are two exercises that will keep your bones strong.
: Weightlifting exercise and resistance.
Weight giving exercise
Weight-bearing exercises are those that make your body work with gravity, such as running, walking, climbing stairs, dancing and tennis. This is an exercise in which your legs and feet carry your weight. Each time your foot hits the ground you pressurize your bones, reacting by holding or sometimes increasing their strength, which can be measured by an increase in bone mineral density. The greater the effect of work contact, the greater the gain in your bones. So weight gain exercises that include running or jumping are more beneficial for your bone health than gentle exercises like walking. Swimming and cycling do not mean being overweight, although it is a very good exercise.
To maintain the bone-strengthening benefits of exercise, you need to keep exercising regularly for long periods of time. If you stop exercising, the benefits will end. Experts recommend 30 minutes of daily exercise to maintain bone health.
The second type of exercise that is important for bone health is an exercise that uses muscle strength to develop muscles and strengthen bone. These activities include weight lifting, such as using the free weights and weight loss machines available at your local gym. Incorporating 30 minutes of resistance training per session 2 or 3 days a week has been shown to help keep bones healthy.
5 tips for strong bones
- Wake up for 5 minutes every hour while sitting for a long time.
- Walk as often as possible during your daily activities.
- Try to stand as straight as possible, keep your head towards the ceiling.
- Wear comfortable shoes and tight socks to reduce shock to weight-bearing joints.
- When lifting, avoid bending backward to remove objects from the floor or lower surfaces. Instead, bend your knees. Keep your back straight while bending.
- You do not need to join the gym or pay your own coach to work properly. Starting with these tips can help strengthen your bones. Once you feel confident, you can start creating a regular exercise routine.
important notice – Our goal is to provide information only, not to recommend any medication, treatment, home remedies. Only a doctor can give you good medical advice because no one is better than them.