5 Tips for Strong Bones

Bones are an important part of the body that must be taken care of. But the density and strength of bones or the bone mass of people can change all the time at any age. In childhood, the body absorbs nutrients and minerals to nourish bones well, making bones dense and strong. But bones start to lose density quickly when they get older. Therefore, we should find ways to help increase and maintain bone density to keep bones strong at all times. With the following simple methods

Eat foods high in calcium.

For those under 50 years of age, the amount of calcium the body needs per day is 1,000 milligrams. Therefore, you should choose foods high in calcium. Naturally available calcium foods include milk, cheese, yogurt, fish, dried shrimp, kale, black sesame, tofu cubes, green leafy vegetables, small fish, etc.

Take calcium supplements and vitamin D.

In case you still do not get enough calcium from your main meals, you should take calcium supplements and consult your doctor for safety. Your body should also get enough vitamin D. Vitamin D helps absorb calcium and helps the body use calcium more efficiently. Your body can synthesize vitamin D from exposure to gentle sunlight in the morning and evening for about 10-15 minutes per day. Vitamin D in foods is found in abundance in milk, salmon, mushrooms, egg yolks, and vegetable oil.

Avoid foods that inhibit calcium absorption,

such as spinach, sweet potatoes, wheat bran, grains, and soy protein. In addition, there are some beverages that inhibit calcium absorption, https://ufabet999.app such as alcoholic beverages, tea, coffee, and soft drinks, which prevent calcium absorption in the digestive system and are also risk factors for osteoporosis. Focus on consuming vegetables that are moderately high in calcium but low in oxalate, such as kale, pak choi, sesbania, ivy gourd, gotu kola, and winged beans.

Regular exercise,

focusing on weight-bearing exercise, will help strengthen bones, such as walking, running, jumping rope, or cycling. You can also play other sports, such as badminton, tennis, and volleyball, at least 3-5 times a week. For the elderly, they should do low-impact weight-bearing exercises, such as walking, aerobics, and yoga. They should also practice balance to reduce the risk of falls and broken bones. The type of exercise should be chosen to suit your physical condition and age.

Control and maintain your weight within the appropriate range.

Because weight that is over the standard will cause our body to bear more weight, causing our bones to deteriorate easily. As for weight that is under the standard, too little weight can cause the body to have low bone mass, which puts us at risk of osteoporosis. Therefore, it is best to take care of and maintain your weight within the appropriate range.

      Regular physical examinations to check bone mass density in case of risk factors and to be able to receive timely treatment when osteoporosis is detected.