5 Easy Ways to Build Strong Bones – Bones are the support system of our body and so its important to keep them healthy and strong. As we grow in age, our bones tend to get stronger, but after crossing 25 years, bone development gradually slows down. As our age increases, bones tend to get more fragile and can fracture more easily. While weak bones seem to be inevitable with aging, but there are plenty things that can be done in our early life to make sure our bones stay healthy and strong. Today we will about 5 Easy Ways to Build Strong Bones that will help you to live a healthier future.
5 Easy Ways to Build Strong Bones
Working out regularly is not only helpful to control weight gain, but it also improves our bone health. Living a sedentary lifestyle often leads to osteoporosis. Walking, running, jumping rope, stair climbing, aerobics are some of the exercises that keep bones strongest. Resistance training like weight lifting is also helpful.
Boost Your Calcium Consumption
Calcium is one such mineral that is essential for the proper development of bones and teeth. So add calcium to your daily diet. Yogurt, cheese, milk, spinach, leafy greens, fish, almond etc are some foods that are rich in calcium. The need of calcium increases with age and it becomes difficult to fulfill that need through food alone. So consider supplements as well. During our 20s, 30s and 40s, our body usually needs 1000mg of calcium per day.
Get Plenty of Vitamin D
It won’t be wrong if we say Vitamin D is as important as calcium to keep our bones strong and healthy. Vitamin D helps our body to absorb calcium. So get some sunlight as it helps our body to produce vitamin D. Also eat foods that are rich in Vitamin D like eggs, orange juice, shrimp or at least take vitamin D supplements.
Quit Smoking and Alcohol
To improve bone strength, one must quit smoking and alcohol. Heavy alcohol consumption can cause our bones to become weak and brittle. Alcohol prevents vitamin D from doing its job. Smoking also prevents body from absorbing calcium which leads to weak bone.
Don’t Eat too much Salt
Excessive salt intake can also cause calcium loss. So avoid eating processed foods because they are normally high in salt content.
These are 5 Easy Ways to Build Strong Bones. Hope you find it helpful.
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