Bone Health is one of the most important parts of our overall health at all the stages of life and usually, it is ignored because the symptoms of poor bone health are shown very late i.e, mostly when the bone loss has already reached the advanced level. Even a modicum of our attention to the bone health can bring mesmerizing result.
- Diet: Calciumis the most important mineral found in our bones. So the proper daily calcium intake is requisite for good bone health. Many of us abhor milk and milk products. But it is essential to take such calcium-rich food items. Along with the dairy products, fish, almonds, dried figs etc. are also some calcium-rich eatables.
Ample amount of Proteinintake aids in protecting bone fitness during aging and weight loss.
Additionally, vegetable-rich diethelps in strengthening of our bones during our childhood and maintains its health in adulthood.
2.Exercise & Yoga: Weight-bearing Exercises- Exercises which put force on the bones are helpful in improving the bone strength like Jumping, Brisk Walking, Repetitive Stair Climbing, Running, Jogging, Skiing, Aerobics etc.
- Yoga- According to the results of a research, it is stated that Yoga done for 12 minutes on a daily basis can increase the bone mineral density in the spine, hip bone, and femur i.e., thigh bone.
- Sports- Games like Tennis, Basketball, athletics ameliorates the condition of our bones.
3.A Huge amount of Vitamin D and K intake: Vitamin D and Vitamin K play a very crucial role in building bone health. Vitamin D assists our body in the absorption of calcium. It can be obtained through the exposure to sun rays. Vitamin K helps in preventing the loss of calcium from our bones.
4.Get Adequate Sleep: Have you ever wondered why osteoporosis is associated with aging? This is a hint that sleep is connected with our bone health. Old people suffer from sleep deprivation and in a survey, it was found that 50% of them are the patients of osteoporosis. Lack of sleep lowers the bone density. As we all know, an adequate amount of sleep heals many things in our body. Similarly, it is good for our bone health as well.
5.Avoid Drinking and Smoking:
Excessive drinking and smoking have many adverse effects on our bones. The loss of bone mineral density is also due to the consumption of tobacco and alcohol. That’s why one should not abet smoking and drinking habits.