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.


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.


Foods that are healthy and taste too good

  • ‘Hello! Beauties’, hope you all are doing well in your lives… so today i am here to share some of the foods that taste like heaven and guess what? They are super healthy for you so satisfy your taste buds without cheating on your diet plan. Because eating healthy should never be boring.Eating healthy foods helps to maintain your body and lets you stay active and eating junk makes you feel lazy. So here are the some foods that would never let you go against your body’s health.
  • 1.Smoothie bowls
  • Smoothies are best! A perfect choice for healthy and yummy breakfast, smoothies are made purely of fruits / Vegetables adding soy milk or non fat dairies into it makes it wonderfully healthy and nutritious
  • 2.Oatmeal

Oatmeal are one of the healthiest grain on earth, oatmeal helps to reduce weight, lowers blood sugar level and also does reduce risk ok heart diseases. 1/2 cup of oatmeal with i cup of water / skim milk provides 150 calories and is a standard serving size of oatmeal

3.Nut butter

Nuts are the part of healthy and a well-balanced diet and so is nut butter too, it is best bang for your buck nutrition. Nut butter is rich in protein, lowers cholesterol and prevents diabetes.

4.Dark chocolates

Are you a chocoholic person? If yes,then don’t hesitate to add dark chocolates in your diet food. It contains more amount of antioxidants than any other known food it helps to improve brain functions, helps to loss weight and dark chocolates may also be a good source for you skin it protects you skin from sun.


Nutrients in fruits are perfect maintenance for your body, eating fruits help to reduce the risk of heart disease, stroke, developing kidney stones and helps to decrease bone loss as you age. Fruits should be a must added thing in your everyday diet plan.