Skip to main content

Natural ways to keep bones healthy

 

Bones- it gives structure to human body. There are 206 bones in human body. Bones are made up of a framework of a protein called collagen, with a mineral called calcium phosphate that makes the framework hard and strong. Bones store calcium and release some into the bloodstream when it’s needed by other parts of the body.

So always, take good care of your bones but how, don’t worry keep reading, you will get to know.

Take plenty of calcium-rich foods to keep bones strong like – Milk, Yogurt, Cheese, Fortified plant-based beverages, like fortified soy beverage, Beans, tofu, nuts, fish and leafy green vegetables like spinach. The RDI (Recommended dietary Intake) for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women needs to consume 1,200 mg.

  1. Get enough vitamin D – Milk, Fatty fish, yogurt Eggs.
  2. Potassium, vitamin K and magnesium help your body to absorb and use calcium. So get these important nutrients by eating a variety of healthy foods like vegetables and fruits, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein helps to build muscle, which helps keep bones strong.
  3. Vitamin C rich vegetables and fruits are very important to have as they stimulate the production of bone forming cells and its anti-oxidants effect protect bone cells from damage. 
  4. Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf, Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong, Stretching exercises like yoga.
  5. Engaging in most specific exercises can help building and maintain strong bones. Studies have clearly shown that in older aged people who had performed weight bearing exercises have bone mineral density, bone strength, bone size.
  6. Having too much caffeine can decrease the amount of calcium you absorb.
  7. Limit Alcohol.
  8. Consume enough protein as it is very important for healthy bones. In fact, 50% of bones are made up of protein. Studies proves that low protein intake decreases calcium absorption and may also affect bone formation.
  9. Don’t consume too much salt(sodium) to keep bones stronger.
  10. For adults between 19 to 50 and above, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day.
  11. Always consume the recommended calories per day, as low calorie intake may reduce the bone density. So, take well balanced diet which atleast gives you 1200 calories per day.

  12. Now there is one more important thing called Collagen which is made up of beneficial amino acids. Collagen plays an important role for aging skin, but it's not just a wrinkle-reducing product. This essential nutrient is the primary protein that makes up your bones. This includes lysine and proline, which boost up the bone development and also help your tissues and muscles.

    Your body makes its own collagen, but collagen production often decreases once you hit your mid-20s. Because of this, many people needs supplement with collagen drinks or powders as they age.

     Test for checking Bones health- Bone density test, Ct scan.

For better body transformation and fitness related knowledge, please visit intextfit.com

Labels:
Location: Asia

Comments

Post a Comment

Popular posts from this blog

What is Metabolism and how to improve it naturally

  What is Metabolism and how to improve it naturally Metabolism is referred as the rate at which person’s body burns calories for energy. The speed of metabolism depends on various factors such as age, physical activity levels, routine and genetics and other factors. In general and simple words, regular meals, good tight sleep, and exercise may all help to boost metabolism. However, the word metabolism is often used to describe your basal metabolic rate, or the number of calories your body burns at rest. The Metabolic rate and the calories burn at rest are directly proportional. The higher the metabolic rate, the more number of calories will burn. Now, as per research, there are many proven ways through which metabolism of the body can be boosted. So here is the list of ways. Eat well and always on time We must always eat on time as our body is fully dependent on what we eat on daily basis. It is highly recommended that one must have a regular meal pattern which helps to re...
Post a Comment
Read more

Natural ways to keep lungs healthy

   Lungs - An important organ in the human body. lungs are located on either side of the chest. The lungs play an important role for removing carbon dioxide from the blood and adding oxygen to it. The heart and lungs work together to do this. With this, we breathe called respiratory system. So how to keep it healthy and stronger naturally. Keep reading you will get all your answers. First of all, don’t smoke. If is it so quit now. Do regular breathing exercise especially yoga(lom vilom), good for lungs. Avoid exposure to indoor and outdoor pollutants that can damage lungs as unhealthy air may cause serious problems.  Prevent lung infection by getting vaccinated, washing hands with soap or sanitized, avoid crowded places during cold and flu season. Keep yourself hydrated, have apples, beets, pumpkin, Tomatoes, leafy veggies, proteins. Have Green tea on daily basis as its antioxidants may help to reduce inflammation in the lungs. Steam therapy to inhale water vapour to open...
Read more

Most Effective Exercises for Arms (Biceps + Triceps) Development

  BICEPS  and  TRICEPS-  This is a fact that when people look at the gym goers, they look at their arms first even before the back, chest, legs, face. So everyone wants to have strong and big arms. Biceps muscle consists of two muscles i.e short head bicep brachii and the long head bicep brachii and both of these heads extend out of the scapula, which is often referred to as the shoulder blade, to the forearm. Also, having bigger and stronger arms gives a feeling of self-confidence. Muscular arms convey a sense of athleticism and strength. Stronger arms increase your metabolism, increase muscle endurance, strength and lower the chance of injury. Now two major and main muscles in upper arm are the BICEPS and TRICEPS. It is very important to know that both are opposite functioning muscle groups, so they require different types of exercises for strength training. BICEPS- The key muscle involved in lifting and pulling with arms. This is a double-headed muscle that...
Post a Comment
Read more