Strengthen your bones using these 10 simple tips

As age passes by, bone strength gradually reduces, and in the older ages, it turns brittle and weak. Nowadays it’s not the problem of old people only. Joint pain, swellings and related diseases start in the middle ages if physical exercises and movement of body parts are given an excuse. Bones of human body reach the peak density in the 20s and with 30s you need to start caring your bones by adding food supplements and many other facts. Calcium and Vitamin D are most essential for bones. Let us take care of these tips to strengthen your bones and keep you away from joint problems.

1. Phytoestrogen foods are best for bones. Soya beans and elephant yam contain Phytoestrogen in abundance. Include both in your diet.

2. Calcium strengthens bones. Milk, small type of fishes, mussels and gooseberry are best supplements of calcium. While eating small fishes like netholi (anchovy), never throw off its fish spine. They are best supplements of calcium.   

3. Reduce pappads and pickles to maximum. Reduce the intake of salt as well. Increased used of sugar and soft drinks too can increase the loss of calcium through urine.

4. Healthy 8 hour sleeping is necessary. Never make it a habit to sit for long hours neglecting sleep.

5. You can do simple exercises giving less strain to joints.

6. You can do simple exercises on bed as soon as you wake up in the morning. You can seek the suggestions from your doctor in this case.

7. Smoking can affect bone’s strength. Also limit the use of liquor.

8. Consuming too much red meat, chicken, pork and fish can consume more calcium and phosphorous, which indirectly affects bone strength.

9. Genetic traits can also affect bone health. If your parents have similar issues, you can take precautions at a younger age.

10. Stay active with physical exercises and stay healthy. Brisk walking is one of the easy exercises.

Image source: Pixabay

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