As we age, our bone strength decreases, leading to osteoporosis, fragility, and easy fractures. Here are 5 easy tips to help strengthen your bones.
Bones are an important structural organ that keeps the body in shape. They are the attachment sites for muscles and tendons, and are also a protective shield for internal organs such as the bones of the skull that protect the brain. Especially when entering middle age, which will start to be at risk of “osteoporosis”. Therefore, taking care of bones from a young age or starting today will help strengthen bones and slow down deterioration!
Ways to help strengthen your bones
- Choose high-calcium foods
You should eat foods that are high in calcium to be sufficient for building new bone to replace old bone that has expired, such as eating small fish, beans, sesame, green vegetables, and milk because it will help build strong bones and teeth.
- Supplement with foods rich in vitamin D
Because vitamin D is an important factor in calcium absorption and helps maintain normal calcium levels in the bones. Foods high in vitamin D include liver, butter, egg yolks, salmon, tuna, and mushrooms.
- Avoid smoking
Nicotine in cigarettes destroys bone strength and also blocks calcium absorption in the digestive system, including soft drinks, tea, coffee, and alcoholic beverages because they are part of drawing calcium out of bones, causing bones to become thinner, increasing the risk of osteoporosis.
- Exercise regularly
Whether it is walking, running, swimming, jumping rope, cycling, you should choose a method that is appropriate for your physical condition and age. Exercise at least 30 minutes to 1 hour a day, 2-3 times a week, and control your weight to be in the appropriate range.
If you are concerned about your bone and joint health or would like additional advice on how to care for strong bones, you can come for consultation or get examined and diagnosed by a specialist. If you can do this, http://ufabet999.app I assure you that your overall health will definitely improve.