Hacks for Prevention and development of strong bones in human body

 

This is worldwide known truth that good and satisfactory amount of nutrition and doing regular exercise are essential for keeping healthy bones throughout your life. Even after knowing this, Most of the people do not actually think about our bones until any one got fractures. But for sure, you should give your bones a little more care even if you are young or old. Despite what you might think, but this is proven that bone health isn’t a problem for older age guys.

Below are some points, adding your diet or lifestyle you can prevent the bone problems despite of your age.

Calcium intake

Calcium Intake


Mostly women and men between the age range of eighteen and 45+ absolutely require min of 1,000 mg of calcium throughout the day. You need to increase the daily intake amount to 1,200 mg when you are at 50  and for men it need to increase if they reached their 70’s.


What are the good sources of calcium!

Dairy products specially Low-fat
Green leafy vegetables like Spinach, Mustard (Sarso), Fenugreek (Methi), Chenopodium album (Bathua)
Sardines with bones or canned salmon or because fish such as sardines and canned salmon are really great sources of calcium. They contain tiny and small bones that are so soft and are rich in calcium.
Soy milk and tofu (Soy products)
Cereals (Calcium-fortified) and orange juice
 
Most of the people find it difficult to get enough calcium from their diet; they must consider taking calcium supplements. However, taking too much calcium has been linked many times with kidney stones. Although yet unclear and more researches required to prove that, some experts also suggest that too much calcium, especially as supplements, can increase the risk of cardiac disease.

Vitamin D

Vitamine D

Vitamin D helps regulate phosphate and calcium levels in the body. This improves the body's ability to absorb calcium and also improves bone health. People can get sufficient amount of vitamin D from direct sunlight, but if you live in high latitude, then it can be a problem. And if you're old age person or for any other reasons you became house bond, then regular use of sunscreen to avoid the sun is recommended

Dietary sources of vitamin D is oily fish – such as sardines, salmon, herring and mackerel

Red meat, liver, egg yolks, fortified foods – such as some fat spreads and breakfast cereals, trout.

Mostly people need at least 600 international units (IU) of vitamin D in a day. That recommendation increases to 800 IU a day for a person if he or she is at age 70.

People without alternate sources of vitamin D and especially  those people who get limited sun exposure might need a supplement. Generally multivitamin products contain between 600 and 800 IU of vitamin D. Up to 4,000 IU in a day is safe consideration.


Regular Exercise

Regular Exercising

Exercising regularly can help you build strong bones as well as keeping them strong and healthy it also slow down the bone loss. Regular Exercising will benefit your bones, it never matters, at what age or when you start, but you will definitely get the most benefits if you start exercising regularly. Specially, when you are young and keep exercising throughout your life as your daily routine.

Combining with strength training exercises with weight and balance exercises can be beneficial. Strength training helps strengthen your muscles and bones in your arms and upper spine. Weight exercises — such as running, jogging, stair climbing, skipping rope and impact-producing sports, affect mainly the bones in your legs, hips and lower spine. Tai-chi, Yoga, Walk in a straight line, Ambulation with High Knees etc are kinds of balance exercises which can reduce the risk of falling especially as you get older. 

 


check for signs of unhealthy bones beat arthritis



disclaimer: above written information are beneficial in Prevention and development of strong bones in human body although need to say that above written lines are for informational purpose, highly recommending to adopt any of the hacks under qualified medical professionals.

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