Having a healthy bones are very important nowadays. Once you reach 35+ years of age your bone mass decrease which result your bones break easily. So it is necessary to increase the bone mass by taking supplements which is required by your body.
Here are some tips to make your bone stronger.
1. Eat green vegetables
Your bones required a very large amount of vegetable nutrients which helps to keep your bone healthy. Vegetables helps to increase bone mineral density. Calcium and other minerals found in your bones. Osteoporosis are the condition which result of low bone density and you will suffer from lots of pain. Osteoporosis is frequently seen in women after age of 35+. Consuming a diet high in vegetables has helped to create healthy bones.
2. Weight lifting Exercise
Weight lifting helps to make your bone strong. It is extremely beneficial for you to preventing bone loss in older people. It also help to protect against bone loss in older people. Strength exercise is only beneficial for increasing muscle mass. Doing heavy exercise it helps to boost your bone formation during bone growth and protect bone in your older time.
3.Add more protein in your diet
protein is very important for healthy bones. In fact about 60% of bone is made of protein. If you consume more than 80 grams of protein every day will help you to strong your bones. A low protein can make bone loss which will make you suffer from pain everyday.
4. Limit the use of caffeine to make your bone stronger
Caffeine can decrease the amount of calcium you absorb. Avoid drinking coffee for a long time. Limit the coffee about 2-3 cups of coffee per day.
5. Eat Vitamin D and Vitamin K
Vitamin D and Vitamin K are very important for bone development. Vitamin D helping your body to absorb calcium. Protecting against Osteopenia, other bone diseases. Children and adults with low vitamin D levels tend to have lower bone density. Vitamin k2 supports bone health involved in bone formation. The most important vitamin K2, MK 4, and MK 7 exist in small amounts in liver, eggs, and meat. So keep it in your mind always try to consume more amount of vitamin D and k2.
6. Avoid Calories
Avoid fewer calories which are good for your bone. If you consume more calories products result in muscle mass loss, it can also affect your bone health. To build and maintain strong bones at least 1300 calories per day. It should include a good protein amount and that supports bone health. More calories help to reduce bone density.
7. Maintain healthful weight
Eating a nutritious diet which helps to maintain a healthy weight. For example, if you are underweight increases the risk of osteopenia and osteoporosis. In fact, low body weight is the main factor in reduced bone density. Regarding weight appears particularly to a bone-healthy as well as a large amount of weight in a short time. Normal weight is best for your comes to protecting your bone health. Being too thin can negatively affect bone health.
8. Stay active to keep your bones stronger
Weight-bearing exercises like running, walking, hiking help to build muscle which keeps your bones stronger. Stretching exercise like yoga will help to improve balance and lower the risk of falling and breaking bone.
9. Don’t smoke
If you smoke daily then your bone loses the density and higher risk of bone weakness. So you can need to leave these bad habits to keep your bone stronger for old age.
10. Drink milk
Milk contains calcium which improves bone density. You can also consume milk and dairy products to get calcium for your body. however, milk is very good for your bone and brain too. It helps you to be healthy for a long time.
Bone is important for us. So we need to take care of it. Consume some good supplements which contain calcium helps to keep bone stronger in your old age too.