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How to Keep Your Bones Strong and Healthy




 How to Keep Your Bones Strong and Healthy

Bones are the primary support system of the body, it’s important to keep them strong and healthy. Weak bones are due to lack of calcium in the body which is a major problem in all age groups. 

Bone growth and density mainly occur from age 3 to 20 years. Most of the girls reach their maximum bone density at 18 years & Boys reach bone density at 20 years. 

In adulthood, it is important to maintain bone density and try to slow the rate of bone loss. As we grow older, our bodies lose bone density due to many reasons like 
vitamin deficiency, overweight & health issues.

In order to Keep Your Bones Strong and Healthy follow these guidelines


1. Choose calcium-rich foods :

Milk is a great calcium source, soy and rice beverages, salmon, leafy green vegetables,
beans, nuts, seeds and orange juice are high calcium-rich foods.

2. Get enough vitamin D :


Vitamin D helps you absorb calcium in foods. 
To get enough vitamin D each day, drink 600 mL (2 cups) of milk every day.If you are over the age of 50, better to take vitamin D supplement tablets.

3. Get enough nutrients for healthy bones:


Potassium, vitamin K, and magnesium help your body absorb and use calcium. Eat more meat in order to build more muscles which help in
protecting bones.

Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, beans, peas, lentils, nuts, seeds,
whole grains, and fish. 


4. Walk for 30 min a day:

Walk for least 30 min a day so that your bone marrow is stimulated to generate enough blood cells and become strong.  


5.Limit Caffeine:

Having too much caffeine can decrease the amount of calcium you absorb.Drink not more than 2 to 3 cups of coffee per day.


6.Limit Alcohol & Soda

Drinking alcohol can contribute to bone loss.Don't drink more than 2 to 3 beer per day. The alcohol which is present in the soda and drink will melt the bone marrow thus decreasing the bone density.


 Thanks for reading have a nice day. 


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