10 Tricks to Strengthen Your Bones, muscles, joints | Increase bone Calcium
During childhood and adolescence, most of the bone growth and bone
density in the body takes place. Amongst girls, their maximum bone density
reaches when they are 18 years old. Meanwhile, amongst boys maximum bone
density reaches when they are 20 years old. In adulthood, it is essential to
maintain the bone density and reduce the rate of bone loss. While we grow older
with age, the bone density of the body gradually loses. Especially after
menopause women are always at a high risk of getting osteoporosis.
How
can I keep my bones strong?
1.
Ayurveda for strong bones
Warm sesame oil massages increases our bone strength. Ayurveda also suggests drinking warm milk
along with teaspoon of roasted sesame seeds.
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2. Get
enough vitamin D
Vitamin D helps you absorb calcium in foods. Add sources of
vitamin D in your regular diet such as: Milk, Egg yolks, Fatty fish like salmon
and sardines, oysters, mushrooms, cod-liver oil, Fortified soy and rice
beverages, Fortified orange juice, Fortified yogurts, Margarine, Fortified
cereals etc.
3.
Weight training workouts
Bone tissues respond to impacts of stress. Bone cells builds up
causing bones to strengthen thereby becoming denser. Go for exercises such as
brisk walking, weights lifting, hiking etc. for better bone strength.
4.
Have more Protein
Bones are made of calcium and protein. Many scientific studies
have proven that low protein intake can affect calcium absorption, bone
formation and breakages. You should consume diets offering greater amounts of
calories from protein-derived sources. As a result, this would help in
maintaining bone mass especially during weight loss.
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5. Vegetables
are awesome
Vegetables contain lots of Vitamin C and water, which boosts bone
density and stimulates the production of bone-forming cells in our body. Vitamin
C also has antioxidant, thus it protects our bone cells from damages.
6.
Sunlight Vitamin D
Although sun causes skin cancer, it is the best source of
producing natural Vitamin D. Without using any sunscreen, expose yourself to
the sun for at least 15 minutes daily. The best time for this is in the early
morning when intensity of sun is low. You need to get adequate amounts of
Vitamin D that helps in absorption of calcium. Both these help in maintaining
healthy strong bones and bone density.
7.
Up your Vitamin D and phytoestrogen intake
Dairy products, nuts, leafy veggies and seeds are great sources of
Vitamin D which is essential for the absorption of calcium. Amongst women, bone
density is associated with estrogen. Hence, it is advisable for women to
consume more phytoestrogens or plant-derived estrogens. These include beans,
chickpeas, lentils, soy beans and more.
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8. Limited
caffeine keeps bones strong
Intake of too much caffeine reduces the rate of absorption of calcium
in the body. Adults should not consume more than 400mg of caffeine per day.
This is equivalent to about 2-3 cups of coffee per day. Both pregnant and
breastfeeding women should not have more than 300 mg caffeine per day.
9. Limited
alcohol keeps bones strong
Research studies have shown that drinking alcohol can
contribute in causing bone loss. Hence, it is advisable not to drink more than
2-3 glasses of alcohol per day.
10.
Don’t smoke for strong bones
Smokers tend to have faster bone loss, higher risk of bone
fractures compared to non-smokers. If you wish to quit smoking and need help,
there are several centres that help you.
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