Top Ways to make bones strong and healthy:- A Healthy Body is one of the most precious gifts which God gave to all of us but not everybody realizes it. Just like every other part of our body bones do play a major role. The main thing which makes us do Physicals activity is our bones. An average adult male has 206 Bones so it is a must that every bone remains strong till Old age. If Any of you suffer from Lower Bone density then it Might hurt you in Old age. Being a health adviser I would like to tell you some of the easy and best ways to Make your Bone healthier in even Old Age before talking much further about this we are going to explain some Main things to You.
What are our bones made of
Well, Our Bones are Made of Calcium we all heard it in school but With the help of Protein and Phosphate bones get even harder than any other. Structure of Our bone started in Mother womb and it is advisable to take Calcium diet from the start of Pregnancy. When we are in old age our bones start losing calcium which results in bone breakage or a high risk of fracture. So take a look at some of the top to make bone health better.
Ways to Make Bones Stronger
- Increase Calcium Intake:-
An average Adult man needs 1200 Mg of calcium every day but due to bad eating habits, not everyone is able to maintain It. There are many good sources of Calcium which you should surely try. Milk is the main source of Calcium so try to drink Milk every day after dinner. These days I Have seen many kids who don’t like to drink milk so if you are also one of them then you can also choose other dairy products such as Yogurt, Cheese, and Butter Milk. Apart from this many calcium Products are also available in the market which you should try to make your bones Strong
2. Take Vitamin D
A common many Think that taking Lot of Calcium will make the Bones much stronger but that’s not the case. Vitamin D is one of the best ways to make bones health better. Calcium can be absorbed only if you have a sufficient amount of Vitamin D. There are many source of Vitamin such as Sun Light, Green Vegetable, Nuts, etc. Taking Dietary supplements of Vitamin D is also a good way to make the bones better. So you should add at least 1000 Mg of Vitamin d in your diet.
3. Exercise and Physical Activity:-
Another good way to make your bones health better is to do Physical activity. You should not forget that Muscle and bones will accept Vitamins and calcium only if you perform some activity outdoor. It is better to run in the morning but if you like to try a simple walk then it would be okay for bones. The most common problem bu the old age people get is Keen pain which is just because of Lower Bone Density.
The fourth Most amazing tip for bones lovers is to take the proper amount of Protein on a regular basis. If you have a problem with your diet plan then change it right now. It is recommended you to leave Oild and junk food and try Protein-rich source food Only. A great way of Protein is Sprouts, Eggs, Nuts, Almond, Cheese. Fitness lovers can also go for trusted Protein Powder to make the muscle bigger and better. Science tells us that the inner core of Our bones is consists of Protein so it is a good idea to try a Protein-rich source Only.
5. Increase Green Vegetable Intake
Many green vegetables such as Spinach, Okra are not just for bones but for many other body parts as well. I recommend you to increase the intake of these vegetables in your Lunch and Dinner so that your body remains healthy till old age. Various Salads can be a good way to make a good taste and try it out.
Things Which Hurts our Bones
We checked some of the cool and easy tips to Make bones stronger but it is also important to know what to avoid, Sometimes we take all vitamins and a proper diet plan but due to bad habits, our bones are still weeks.
- Avoid Smocking :-
Smocking Not just causes cancer but it does put a bad impact on your skeleton. Smock release from cigarette causes serious problems to bones. Our bone density gets weeks if you are a chain smoker. At the end of old age smocking badly impact on bone. So the main precaution you need to do is Avoid smocking from today.
2. Excess Alcohol
Just like Smoking kills people Excess amount of alcohol will totally waste your money and body too. Alcohol causes lower Bone density and serious liver problems as well. I recommend you to leave this right now to make your bones perfectly work.
3. Soda and Carbonated Drinks:-
These days everyone likes to have a bottle of Soda while eating hamburgers so try to have soda in an Apporiprate amount. Drinking soda on regular basis also makes bones weaker. It does cause many other problems such as Gas in the intestine etc.
4. X rays:-
If you are Going in the X-rays room Regularly without any precaution then you might be weaker on bones. Many doctors advise women and children not to do X rays to avoid weaker bones, However, with the help of X-rays you will be able to see is your Bone is Fractured but still you need to do take care of yourself.
5. Poor Diet:-
Last but not the least thing which might be hurting your bones is Poor diet Plan, Lesser intake of Calcium and Vitamin K and D will not your bone grow properly. It is advised to avoid a Poor diet and go for the Healthier one. Eating Spicy is just good for the tongue but it won’t improve your bone health.
Extra Tips for Bone Health
- Yoga :- Initially when Yoga was not so popular people don’t have much faith on it but today Millions of people got benefit of yoga. One pro tips for every Young and Old age person is to perform Yoga daily. Begineers should join Online class to learn it properly but if you follow it in a right way then results will be in front of you.
- Try Ayurvedic Remedies :- Many Natural Remedies in Ayrvedic are really beneficial in major dieases like osteoporosis only you need to do is follow the medicine and gets the results.
- Don’t Drink Water In Standing Position :- Many believes that Drinking water While standing isn’t a good habit for sure so avoid this right now before you start getting knees pain.
Overall these pro tips surely Informative for Sure, Make you that You follow these tips to Improve yourself.