Strengthen bones: Bones are very important for our body, it is the framework of our body which helps in keeping our body straight, walking, running, sitting and every kind of movement. The skeleton is continuously formed in our body but as the age of a person increases, the process of rebuilding bones starts slowing down and bones become weak due to which the risk of bone fracture increases, so to keep bones healthy, you need essential nutrients so that your bones remain strong.
To strengthen bones, you should use nutrients like calcium, vitamin D, magnesium in adequate amounts. If there is a deficiency of these nutrients in the body, then the bones become weak and due to weakening of bones, problems like bone fracture, osteoporosis can arise. Let us know which nutrients you need to strengthen bones.
Nutrients
To strengthen your bones you need various nutrients like Calcium, Vitamin D, Phosphorus, Magnesium, Protein, Vitamin, Vitamin C. These nutrients are very beneficial for strengthening bones.
What to do to strengthen bones?
Adopt these measures to strengthen bones –
1. Take a balanced diet
For strengthening bones, you should consume a balanced diet, in which many nutrients like calcium, protein, vitamin C, phosphorus are present.
2. Calcium
Calcium is essential for strengthening bones. You get this calcium from milk, curd, cheese, green leafy vegetables etc. Calcium strengthens your bones and also works for muscle contraction. An adult person needs 1000 to 1200 mg of mineral daily.
3. Protein
To strengthen bones, take adequate amount of protein in your diet. You get this protein from lentils, chicken, fish, egg etc.
4. Vitamin D
To strengthen your bones, include adequate amount of vitamin D in your diet. For vitamin D, you can eat fish. Apart from this, you can also eat eggs and vitamin D fortified foods. Sunlight is also a good source of vitamin D.
6. Exercise daily
To strengthen bones, you must include exercise in your life, it strengthens your bones. Include morning walk, different types of yoga and exercise in your life, it strengthens your bones.
7. Smoking
To strengthen bones, stop smoking, smoking is very dangerous for bones, it can cause diseases like osteoporosis, which can weaken your bones and cause fractures.
8. Change your lifestyle
Nowadays people’s lifestyle has changed, due to which they do not pay attention to their body. Adopt a healthy lifestyle and decide a better diet chart and exercise time, maintain your body weight healthy, if your body weight is less or more, it can directly affect your bones.
