It's never too soon or late to the point where it is possible to think about your bone's health Discover what befalls your bones as you age and how to keep them strong. A decent eating routine is just one of the structure blocks for bones, which keeps away certain danger factors.
You need enough calcium to keep your bones strong and nutrient D to assist your body with retaining calcium.
How can you keep bones strong?
Here are 7 way to keep your bones strong
1. calcium-rich foods
Milk
Yogurt
Cheese
orange juice
beans
leafy green vegetables
nuts
seeds
2. Get vitamin D to keep bones strong
Vitamin D helps you to absorb calcium from foods.
You can get vitamin D from:
Milk
yogurts
Egg yolks
orange juice
Fatty fish like salmon
soy and rice beverages
Margarine
To get enough vitamin D everyone should drink two cups of milk or soya milk everyday
3) keep exercising or be active to keep your bones strong
here are some ideas by which you can keep your bone strong
like running, walking, weight lifting exercise, hiking, dancing, playing games, stretching, yoga.
4) Get full nutrients to keep your bones strong
like vitamin K, Potassium and magnesium help our body to absorb calcium. we can get these nutrients by eating healthy foods like vegetables and fruit, nuts, whole grains, fish, lentils, beans, peas, and seeds. Taking proper proteins is also going to make your bone strong. you can get proteins from fish, meat, beans, lentils, peas nuts, seeds, and shellfish
5) Limit your alcohol consumption to keep your bones strong
Drinking alcohol can cause bone loss.
6) Limit caffeine
Having too much coffee can lower the amount of calcium you absorb.
You can have 2 to 3 cups of coffee per day not more than this.
7) Don’t smoke
If you are smoking, you are going faster to lose bone and a higher chance of bone fractures.
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