Bone start to get older thinner when we get old. over time, it loses their minerals that are need to keep your bone healthy. when you suffer from osteoporosis, your bones will stop their process to renew. you can keep your bone healthy by modifying your lifestyle. your nutrition and exercise habits play a big role in keeping your bone healthy.

Components of Bone

Bone is composed of three components as the following:

  • Minerals such as calcium, phosphate, potassium, phosphorus, magnesium and vitamin K.
  • The bone cells that build up and break down bones.
  • Protein and collagen which make the bone flexible and strong.

Bone Health: Ways To Keep Your bone strong

Calcium

Calcium is the backbone of the bone health. you should eat calcium rich food such as cheese, yogurt, milk as well as green veggies, soy products and soy products. it’s better to try calcium supplement if you don’t eat enough calcium rich food daily.

Vitamin D

Vitamin D help the body to absorb calcium. you can get vitamin D from the sunshine as it is the best source of vitamin D. the reaction of the sun convert the the vitamin D in your skin into healthy form of vitamin D which known as calcitriol. this product help in production of calcium-binding proteins and calcium absorption. you can also get vitamin D from vitamin D-3 supplement to promote calcium absorption. vitamin D rich food such as Salmon, mackerel, sardines.

Other Important nutrients needed to build strong bones

Magnesium such as Spinach, soybean, beans.

Protein such as shellfish, nuts, dairy foods, fish

Phosphorus such as sunflower seeds, Ricotta cheese, lentils.

Potassium such as avocados, oranges, cantaloupe, peaches, apples.

Vitamin K such as Kale, broccoli,  cabbage, Brussels sprouts.

Resistance training

resistance training can preserve your bone health and increase your strength. this type of exercise give your bone a direct stress. your body adopt this stress through production of new cells and new bone material. it’s better to try weight bearing exercise 2 to 3 days a week. weight bearing exercises such as push-ups and squat may improve your bone health.

Advises to keep calcium in your bone

  • You should avoid excess salt.
  • Try to get your protein from plants not animal products.
  • Stop smoking.
  • Do regular weight bearing exercise.

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