Tips to increase bone strength naturally
The health of bone is more important in our all stages of life. They protect our inner organs from injury and store minerals such as calcium and phosphorous to keep our bone strong and release them into the body when we need them for other uses. Now a days most of the people suffering from joint pain like arthritis, bursitis, gout, strains, sprains, and other injuries. So, it's never too early to start your lifestyle habits that can help to build and maintain your strong bones.
Here are some tips to strengthen your bone naturally,
Avoid caffeine :
Yes, while coming to your bone strength, unfortunately caffeine benefits aren’t for bones. Too much of caffeine can interfere with your body’s ability and absorb calcium. Recent studies show that drinking of more than two cups of coffee per day can accelerate bone loss in your body. So, always take less caffeine and consume enough calcium to strengthen your bones.
Eat lots of vegetables :
Most of the people thinks that nutrition for healthy bones are milk and other dairy products. But, vegetables can provide many of the vitamins and minerals to build and maintain bone mass that your body needs. Bone density is a measurement of calcium amount and other minerals found in our bones. So, while eating lots of vegetables helps to increase the bone density. Daily cook healthy vegetables recipes for strong bones.
Consume enough calcium :
When coming to bones, we all think calcium only. Every day your body needs 1,200 mg of calcium and when your calcium levels are not high enough, your body withdraws it minerals from your bones. A bone-friendly diet helps to maintain your calcium levels without affecting your bones. Take foods that are rich in calcium like yogurt, cheese, milk, spinach, and collard greens.
Do exercise as a priority :
Seriously do regular exercise daily, it is the key of your health. In fact, we all are living in a sedentary lifestyle, so it is considered a risk factor for osteoporosis. Exercises like running, walking, jumping rope and stair climbing helps to keep your bones strong. Resistance training also helps to improve bone health. People who exercise regularly generally achieve maximum bone density and strength than those who do not exercise.
Increase your protein intake :
For healthy bones, enough protein is more important. Most of the researchers have reported that low protein intake decreases calcium absorption and may also affect the bone formation and breakdown. Consume 100 grams of protein daily to maintain your bone health during aging and weight loss. A low protein intake can lead to bone loss.
Avoid low-calorie diets :
While dropping your daily calories intake, that leads to slow down your metabolism and it cause muscle mass loss and it can also be harmful to bone health. To build and maintain your bones, always follow a well-balanced diet that provides at least 1,200 calories per day and it should include more protein, vitamins and minerals that support the bone health.