health and fitness

 

              6 easy ways to make Bones strong

Just as the building of our house stands on some pillars, the pillars of our body are our bones. Just as the pillars of the building should be strong, so our bones should also be strong. The strength of bones depends on two things.

NO#1

Diet;

No#2

Physical activities;

After 30 years this process stops to some extent. If you want strong bones, obviously before 30 you have to improve your diet and physical activities.

Now we will discuss which are the six habits that can strengthen your bones.

 No#1

Regular use of green and yellow vegetables.

The number one evidence is the amount of vegetables you consume. One is green vegetables such as cauliflower, and cabbage, and yellow vegetables such as corn and potato. These are all types of vegetables, they strengthen your bones, firstly, they contain a lot of vitamin C, because of which the cells that make bones, if you are less than 30 years old, they make your bones very strong and If your age is more than 30, then the antioxidants in it can protect you from the osteoporosis. If you are fond of eating vegetables, your bone density will be very strong. There was a scientific study conducted on women who were over 50 years of age who added onions to their diet. The process of osteoporosis was reduced by 20%. This means the first thing you have to do is consume vegetables.

No#2

Regular strengthening exercises

The second habit is exercise. If you do weight lifting exercises, it will strengthen your bones, so make a small gym at home and make everyone in the house accustomed to doing weight lifting exercises. These are the exercises that make your bones strong. If there are people under the age of 30 years in the house, their bones will become strong and if there are people above the age of 30 years, the osteoporosis will be minimal. These things are scientifically proven that even if you are in bed, lifting weights will make your bones stronger.

 

No#3

Add protein to the diet

To strengthen the bones, you should have at least 100 grams of protein in your diet a day because 50% of bones are made up of protein, so when you have good protein in your diet, your bones will be strong, whether you are young or old, protein will help to make bones strong, so make sure you consume protein because it is very beneficial for you.

No#4

Add calcium to the diet

How is it possible to talk about bone strength and not mention calcium, calcium is very important for bone strength, as bones are weak, more calcium is needed.

So you should consume calcium as much as possible. Calcium needs about 1000 mg a day. Young children need 1300 mg daily. Elderly people need 1000 mg and senior citizens need 1200 mg.

While giving calcium, you have to take care that instead of consuming a large amount of calcium in one meal, you should include foods that are natural sources of calcium in your diet throughout the day.

The following are natural sources of calcium.

1.     Milk

2.     Yogurt

3.     Cheese

4.     Seeds

5.     Nuts

6.     Fish

7.     Beans

8.     Lentils

These are some of the things, besides there are some things in the market that we call fortified, so throughout the day you have to try to get the amount of calcium you need.

No#5

Vitamin D Vitamin k2

Along with calcium, two vitamins are very important for strengthening your bones, one is vitamin D and the other is vitamin K2.

Vitamin is needed to move calcium from the blood into the bones. Most people are deficient in vitamin D. If the vitamin D level is less than 30ng\ml, then you are suffering from vitamin D deficiency.

So then you have to take supplements or you get it from sunlight and then some foods get it like fatty fish, liver cheese. Insufficient levels of vitamin D cause bones to weaken. They may suffer from osteoporosis. Vitamin D does not work alone. The supplements available in the market for strengthening bones contain calcium, vitamin D, and vitamin K2. Vitamin K2 is essential because it is a protein in the bones that causes changes in it that help the protein to strengthen bones.

Vitamin supplements are also taken, and vitamin K2 can also be taken from natural sources, such as liver, eggs, cheese, and meat.

No#6

Collagen

50% of our bones are protein and the most abundant protein is collagen. These proteins are made up of amino acids. This collagen is made up of amino acids which are glycine, proline, and lycine. So scientific research shows that collagen not only strengthens bones but also improves joints. Similarly, there are threads around the joint called le ligaments which are attached to the muscle making it stronger. Proteins from animals, which we call gelatin, It’s used not only to benefit the bones but also the joints and muscles, so collagen can also be used on the advice of a doctor.

Here are 6 habits or foods you can do to strengthen your bones.