Friday, April 28, 2023

Simple habits that help keep bones strong with aging

 The chances of bones weakening also increase as their volume decreases.

 Bone weakness can occur at any age and vitamins or mineral deficiency or lifestyle choices play an important role in this regard.

 According to experts, with aging, the volume of bones starts to decrease, especially in women, this is a very common problem.

 But the good thing is that it is possible to improve bone health by adopting some common habits at any age.

 Experts have told about such habits in this regard, which can improve bone health on a long-term basis by adopting them at any age.

 Taking care of important vitamins and minerals for bones

 If our body does not make calcium, then we have to resort to food and supplements to get it. According to experts, 1300 mg of calcium should be used daily, for this purpose drinking a glass of milk with all the time food can help or eating yogurt is also beneficial.

 Similarly, green leafy vegetables, fish, seeds, cheese, pulses and beans, almonds and figs, etc. also help in achieving calcium.

 Along with calcium, vitamin D is also important for bone health, which can be achieved by sunlight as well as fortified products made from fish, eggs and milk.

 Vitamin D supplements can also be used with the advice of doctors.

 Vitamin K (K) and magnesium are also good for bone health.

 Vitamin K (K) is found in green leafy vegetables, while magnesium can be obtained from nuts and whole grains.

 Supplements of both of them can also be used with the advice of doctors.


Especially walking, jogging and dancing, also helps to strengthen bones.

 Similarly, weight-lifting exercises increase bone density, which improves their health.

 According to experts, exercise should be done for 30 to 45 minutes at least 4 times per week.

 Experts say that it is possible to improve bone health by normalizing physical activity at any time in life.

 Take care of lifestyle

 Smoking and alcohol use weaken bones, while high-salt foods also affect bone health.

 Similarly, excessive consumption of caffeinated beverages such as coffee, tea and soft drinks is also harmful to bones.

 So avoiding all of them or at least using them is important for bone health


Keep an eye on family history

 Genes play an important role in bone health, if parents, grandparents or grandparents have been suffering from bone diseases, then you may also be facing them.

 So such people should keep getting their bone health checked after a certain period of time.


Note: This article is based on details published in medical journals, readers must also consult their physician in this regard.





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