How to Build Strong Bone for Better Health?

How to Build Strong Bone for Better Health?

Since our 40s, our bones gradually lose their density as the natural part of aging.

Vitamin D is needed to help your body absorb the necessary calcium for strong bones.

Build Strong Bone
Build Strong Bone

Osteoporosis is a condition that affects the bones, making them weak and fragile and more likely to break (fracture). There is no sign in it, so if you break a bone then the first clue can be seen.

Whether you have osteoporosis or just want to make strong bones for the future, you can do many things to keep your bones.

Eat rich calcium rich foods

Calcium is important for maintaining strong bones. Women and men aged 19 and over (including pregnant and lactating women) are advised to have 1,000 milligrams of calcium whereas more than 50 women and more than 70 men are recommended to 1,300 milligrams per day. is. Calcium is found in many different food items including dairy foods, green leafy vegetables, and tofu.

If you can not get the recommended amount of calcium from your diet, you may need to take a calcium supplement, especially if you have low bone density. Osteoporosis Australia recommends taking 500-600 milligrams of calcium per day. Talk to your doctor if you need calcium supplements and what is the right diet for you.

Get your sunny quota

To help absorb calcium, your body needs vitamin D. Vitamin D oil is found in fish, liver, strong dispersion and grains, and egg yolks. When you come in contact with the sun, your body also makes its vitamin D.

Exercise, such as weight training, walking and running, can help strengthen bones.

To produce enough vitamin D, most Australians require only a few minutes of sunlight during the summer and during the winter the sun expands for hours in the week. The amount of exposure to sunlight depends on the type of skin (dark skin requires long exposure), time of year, in which you live and your lifestyle. For more information on vitamin D and sun exposure requirements visit the Cancer Council website.

Go easy on protein

Excessive amount of meat, cheese and protein makes body acids, which removes the body of calcium and weakens the bones. Keep your diet balanced.

Your food should contain proteins (meat, fish, eggs, nuts, seeds), fresh fruits and vegetables, and carbohydrates (bread, pasta, potatoes and rice).

Quitting smoking

The more you smoke, the more you get osteoporosis. Cut or better, still the goal of quitting smoking. A great place to start is to help you stop smoking now and check out the website and its various information and tools.

The Quiet Now: My Quitbuddy is a personalized interactive app, with countdown tips, daily inspirational messages, and countdown to leave a reminder. When the user provides a series of distractions to longing, then the user records his goals in pictures, words or audio messages and panic buttons. Call a friend with Quitlain or App on 13 7848, or post a note on the community board. The Quite Now: My Quitbuddy is free to download on iPhone, iPad and Android phones. To visit the iTunes online store or Google Play store.

Chop the salt

Salt is thought to accelerate the loss of calcium body. So try to limit the intake of your daily salt on the recommended amount. Australian adults are recommended to consume less than 4g salt (equivalent to 1,600 mg sodium) with a maximum daily upper limit of 6 g salt (equivalent to 2,300 mg sodium). This upper limit is equal to one teaspoon of salt.

Try adding salt to your diet, squeezing the flavor or lemon juice with herbs, may be a good option.

Looking at the nutrition label, you can also help reduce your salt intake. Find foods with 120 mg sodium or less than 100 grams. Crispy, ham, cheese, cooking sauce and processed foods such as pie, pizza and soup are high in salt.

Be active

Bones are strengthened when you use them. One great way to strengthen them is with weight bearing exercises. Includes walking, running, dancing, golf or tennis. It does not include bicycling or swimming (although swimming is good to stay flexible).

If you lift and take things then bones are also beneficial. Weight training is ideal, but shopping, gardening and household chores all count. If you are new to exercising, to make sure it is right for you, it is a good idea to talk to your doctor before taking a new exercise.

Drink intelligently

Alcohol, tea, coffee, cola and other soft drinks reduce the amount of calcium you absorb, and weaken the bones. Stick to the recommended amount of alcohol, and drink water for your caffeine-fuel