Bones are a key part of the body because they protect organs, provide structure to the body and store calcium. Healthy and strong bones help us to be active and enjoy life. So, take care of your bones with these simple tips:
Discard or at least limit cigarettes and alcohol
Regular alcohol consumption of more than two glasses a day can increase the risk of osteoporosis and weaken bones' ability to absorb calcium. In a similar way, tobacco weakens bones.
Lots of calcium and vitamin D
Ensure that you have enough vitamin D and calcium in your diet. Eat as many almonds, spinach, salmon, sardines, eggs, milk and yogurt as possible.
Remove dangers from home
Think about your home and try to eliminate any potential dangers that can result in a fall and a broken bone.
Regular exercise
By exercising, you put the body under moderate pressure, resulting in bone formation and making them stronger. Exercise helps to increase and maintain bone density.
Dietary supplements
Supplements are a good choice for those who do not like foods rich in calcium (e.g. milk). There can also be many other reasons for weak bones, and in these cases dietary supplements can help. However, do not take them on your own. Consult a doctor first.
Watch your weight
For healthy bones, it is very important to maintain normal weight. Thus malnourished have a higher risk of weak bones and fractures, while overweight people put too much pressure on their bones and joints.
As little salt as possible
Salty foods cause excessive excretion of calcium through the kidneys. Try to reduce your salt intake in your daily life. Different herbs and spices can be used as an alternative.