4 Tips For Healthy Bones

Author: Maryam Ayres Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In osteoporosis, the bone density of the bones decreases, as a result of which they become brittle. The condition affects 50% of women over the age of 50 and a quarter of men.

In osteoporosis, bone density decreases, as a result of which the bones become brittle. The condition affects 50% of women over the age of 50 and a quarter of men.
Factors for its development are age, gender, heredity. Also affect alcohol consumption, smoking.

How can we improve bone health other than abstaining from the last two bad habits ...

Low fat products

Milk, fresh and sour, cheese, cottage cheese ... Their presence on the table regularly supplies calcium to the body and bones. It is advisable to consume low-fat, 1%. This ensures the same amount of calcium without burdening us with fats and calories.
Up to the age of 50 we need 1 g of calcium per day. Later, for women over 50 and men over 70, the amount increases to 1.2
g . Calcium is found in green leafy vegetables, sardines and whole grains.

Get yourself vitamin D.

In order for the body to absorb calcium, it needs vitamin D. Our skin has the ability to synthesize the vitamin in contact with sunlight. That is why walks, especially on nice sunny days, are useful and necessary for the body.
Oily types of fish are also a source of the vitamin.
In some cases, it is advisable to obtain it through dietary supplements. The type and dose are prescribed by a doctor.

Eat prunes

Prunes prevent bone loss and reduce the risk of osteoporosis. It is enough to eat between 6-10 prunes a day, say researchers who found this addiction.

Walks and exercises ...

The musculoskeletal system has evolved because of the need to anticipate and carry a certain amount of load. Maintaining bones and muscles requires us to keep moving.
It is desirable to develop a set of exercises to make the legs, pelvis and back (waist) strong. The next step is to build muscle mass in the arms and upper back.
You have to train for half an hour a day if we want to be healthy and enjoy healthy bones ...