HOW TO MAKE OUR BONES STRONG?

 INTRODUCTION

Our whole body structure depends on BONES. Bones provide us support, posture and structure.

There are total 206 bones in human body they all together makes a perfect human structure. Bones protects our organ like brain, heart and other organ from injury. This is our responsibility to protect our bones and make it more strong and healthy. Our bones also stores minerals and release them whenever our body needs them.

Without strong bones we can not perform our physical activities properly even we can not move from one place to another.

 In this blog we will learn about how to protect our bones and make it more strong.

LOTS OF CALCIUM RICH FOOD

Calcium plays a very important role in making our bones strong. It helps in muscles and nerve cell to work properly. Our body can not produce calcium by itself we have it in form of food . Calcium is needed for growing bones. This is the reason why we all pay attention on growing child to have proper amount of milk in their diet. If growing child do not get proper calcium their bones will become weak and do not grow properly.

Not only children at every age we need calcium for our proper functioning of bones. A human has his/her highest bone density between the age of 25-35 after it start becoming lower. 

The food source of calcium

Yogurt

Milk

Tofu

Soy milk

Beans

Nuts

Cheese

Kale, etc.

VITAMIN D

Vitamin D also helps in making our bones and muscles strong. To absorb calcium our body needs vitamin D. Without vitamin D our body can not absorb calcium properly. Their is a direct connection between calcium and vitamin D in making our bones strong. 

If there is a deficiency of vitamin D then there will be deficiency of calcium as well.  

The best source of vitamin D is sunlight.

Food source of vitamin D

Fatty fish

Red meat

Egg yolk 

Mushrooms

Fortified foods

FOOD RICH IN OMEGA-3 FATTY ACIDS

Omega-3 fatty acids helps in improving bone strength as it boost the calcium in our bones. It also reduced pain of joints. 

Omega-3 fatty acids is very helpful in reducing the risk of arthritis (bone disorder). It also prevents bone decay.

Food source of omega-3 fatty acids

Salmon

Tuna

Walnut

Flaxseed 

Chia seeds 

Sardines

EXERCISE

We all know that exercising daily improve our whole body health. It helps in improving muscles strength make it more stronger, helps in reducing extra fat from body, maintains our health.

It is important to maintain our bone strength whether we are young or old. Bone is a type of living tissue that change with time and exercising daily make it more strong and dense.

Exercises that makes our bone strong

Walking

Jogging

Climbing stairs

Lifting weights

Dancing

MINERALS LIKE MAGNESIUM AND PHOSPHORUS

Magnesium is very helpful in reducing the risk of fracture and osteoporosis (bone disorder). If a older women have enough quantity of magnesium for bones in their meal their bone density improves.

Food source of magnesium

Spinach

Milk 

Yogurt

Whole grains

Chocolate

Phosphorus is needed for formation of healthy bones and teeth. And in our body 85% of phosphorus is combined with calcium in bone and teeth.

Food source of phosphorus

Cereals

Poultry

Potato

Legumes

Nuts

AVOID EXTREME WEIGHT LOSS

When we follow the low carb diet or any another diet for losing our weight automatically we cuts lots of essential minerals (magnesium, phosphorus, potassium, calcium) that are needed for bone density. For bone health we should not cut all such minerals that are needed for bone health in race of losing weight. Take proper diet even when you are losing weight. And avoid sudden extreme weight loss that make us weak and affects our bone health.

CONCLUSION 

From above blog we conclude that our whole body structure is made up of bones. And healthy bone make us more active and healthy. We can not perform any physical activities when our bones are not enough strong. Bones are very important part of our body have proper diet and perform different physical activities to make our bones more stronger and improve bone density.