Strengthen your bones and make them flexible

It’s never too early to start taking a good care of your bones to keep ‘em healthy and active. For healthy bones make sure that you have enough amount of ‘calcium’ & ‘vitamin D’… vitamin D helps the body to absorb calcium from the food we eat. our bones contain 99.5% of calcium that helps to keep osteoporosis at bay and studies prove that women aged 50 or older have a rate of osteoporosis 4 times higher than men, we start to lose bone mass as we turn 30.

So there are some things that you need to restrict and some things to add up in your daily routine for healthy, active and flexible bones…

Things that weakens your bones

Bone loss can also occur without an obvious injury sometimes our bones become fragile and starts losing its mass due to an improper diet and routine..

These are the things that you need to put restrictions on for strong bones.

1. Eating too much salt

2. Not exercising/working out/stretching

3. Too much exercising

4. Spending too much time in front of screen

5. Soda drinks/Alcohol

6. Smoking

7. Not eating fruits/vegetables

8. Having too much caffeine

9. Not having a relaxed mind/ stressed mind

7 ways for strong & flexible bones

1- Yogurt

Yogurt is rich in nutrients and is fortified with vitamin D. Eating a good amount of yogurt everyday boosts up bones health and lowers the risk of osteoporosis

2- Sun light

Sunlight is an important source for stronger bones. Sun helps your skin to make vitamin D, which is essential for absorption of calcium

3- less intake of dairy products/milk

As most of the people think that dairy products such as milk that are rich in calcium and are a good source to strengthen our bones but dairy products are also high in proteins that increases the acidity of blood, the body then pulls calcium out from the blood to neutralise the acid, so new studies show that in taking more dairy products may reduce the bone health and also increases the risk of fractures.

4- Fish/Tuna

Tuna, salmon and other type of fatty fishes holds bone boosting nutrients and are a best choice for healthy bones.

5- Green vegetables

Green veggies like cabbage,kale,collard green and turnip greens are the great choice for calcium intake. One cup of cooked turnip greens has about 300 mg of calcium that completes 20% of your daily goal and green veggies also contain vitamin K that reduces the risk of osteoporosis.

6- Spuds

Magnesium and potassium are rarely known nutrients that are essential for bones health. Eating a baked spud (medium size) with no salt is a healthy choice for your bones, it contains 31mg of magnesium and 542mg of potassium.

7-Stretching/Yoga

Stretching helps to increase muscle flexibility and joint range of motion, stretching helps to warm up the body and activates muscles, decreases the risk of injury as well as muscle soreness.

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