Ways to build healthy bones

 10 ways to build healthy bones

Hello friends, I hope you are all well, so today I am coming up with 10 ways to build healthy bones. Bones form the structure of the body. It is possible to move and sit because of all these bones. Bones form the skeletal system, and the result is our physical structure. If the bones are hard, our physical structure will be strong, if the bones are soft, our physical structure will be weak. And if the physical structure is weak, our daily life will be affected. So it is very important to keep the bone structure of our body right. Let's know what we need to do to build strong bones - 1. Eat lots of vegetables: Vegetables are very important for your bones. These are the best sources of vitamin C, which strengthens the production of bone marrow cells. In addition, some studies have shown that vitamin C's antioxidants can protect bone cells from damage. Vegetables can also increase bone mineral density, also known as bone density. Bone density is a measure of the amount of calcium and other minerals found in your bones. A study of women in their fifties found that those who ate more onions had a 20% lower risk of osteoporosis than those who ate less onions. One of the major risks of osteoporosis in the elderly is bone fractures or fractures or fractures of the bones and an increase in the process of new bone formation. A three-month study found that women who consumed more than nine servings of broccoli, cabbage, parsley or other bone-protecting antioxidants during this time had reduced bone turnover. Summary: Eating lots of vegetables in childhood helps in building healthy bones. As a result, bone mass is maintained in youth and old age. 2. Strength training and bearing exercises: Getting involved in a particular type of exercise can help build and maintain strong bones. One of the best exercises for healthy bones is weight bearing or high-impact exercise, which helps build new bones. Studies conducted in children with type 1 diabetes have shown that such exercise strengthens the bone formation process in the final years of bone formation. In addition, such exercises prevent bone loss in old age. Studies have shown that older men and women who exercise like a weight-bearing body have increased their bone mineral density, strength and shape, as well as reduced the symptoms of bending or folding and pain. Summary: Both weight bearing and resistance training exercises strengthen bone structure and maintain good bone health in old age. These two exercises are also beneficial for those who have low bone density. 3. Eat enough protein: Adequate protein is essential for healthy bone formation. In fact, about 50 percent of bones are made up of proteins. According to the research report, lack of adequate protein reduces the level of calcium absorption in the bones and as a result bone formation is disrupted and bones become brittle. However, even if you take too much calcium, there is a risk of acidosis in the blood and calcium coming out of the bones. However, studies have also shown that this does not happen in people who consume up to 100 grams of protein per day and adequate plant and calcium foods consistently. Summary: Eating less protein is a risk factor for bone loss. On the other hand, regular high protein diets can help maintain bone health in old age and during weight loss.

4. Eat high-calcium foods several times a day: Calcium is the main mineral in bones. This is very important for bone health. Because, the old bone cells break down constantly and new cells are formed in their place. Eating more calcium strengthens the formation of these new cells. So it is important to take calcium every day to protect and strengthen the bone infrastructure. . Most people need to take at least one gram of calcium a day on average. However, young people need to take 1300 mg of calcium daily and older women need to take 1200 mg daily. 1. Seeds 2. Cheese 3. Yogurt 4. Sardines and readymade salmon 5. Beans and pulses 6.Almonds 7.Whey protein 8.The vegetables are green 9. Rhubarb -Rhubarb 10. In safe food 11. Safe drinks 13. Figs 14. Milk It is also better to take calcium from food than supplements. A recent 10-year study of 156 people found that those who took calcium directly from their diet had an overall lower risk of heart disease, but those who took calcium supplements had a 22% higher risk. Summary: Calcium is the main mineral in the bones and to maintain bone health, one should take calcium rich food every day. And it should be taken at different times of the day without consuming too much calcium at once. 5. Get plenty of vitamin D and vitamin K: Vitamin D and Vitamin K are very important for building strong bones. Vitamin D plays a number of important roles in maintaining good bone health, one of which is that it helps your body absorb calcium. It also helps increase blood levels. Osteopenia , It is recommended to achieve a blood level of a