How to strengthen bones

By Yraa #absorption, #abuse, #acids, #actively, #activities, #activity, #add, #additional, #affects, #age, #aid, #alcohol, #alcoholic, #already, #alternative, #altogether, #amino, #amount, #applied, #article, #associated, #attack, #average, #avoid, #away, #balance, #based, #become, #been, #beer, #beneficial, #benefit, #beverages, #block, #blood, #bmi, #Body, #bone, #bones, #brittle, #building, #built, #calcium, #cannot, #carbonated, #careful, #carried, #cases, #cause, #causes, #coffee, #cold, #combined, #come, #comes, #completely, #complex, #computer, #condition, #consequences, #consult, #consumption, #contain, #contributes, #coordination, #cost, #cup, #d, #daytime, #decision, #decrease, #deficiency, #definitely, #density, #depends, #developed, #developing, #development, #devices, #diet, #different, #digestive, #diluted, #discuss, #diseases, #dose, #doses, #drink, #drinks, #drop, #due, #eat, #effect, #enough, #ensures, #especially, #etc, #even, #evidence, #example, #excess, #exercises, #experts, #extremely, #factors, #fall, #falls, #family, #fans, #favorite, #feet, #find, #food, #foods, #found, #fractures, #functioning, #future, #g, #getting, #give, #gives, #glass, #go, #Good, #groups, #harms, #health, #Healthy, #healthyinfo, #heart, #height, #help, #high, #his, #Home, #hormonal, #however, #human, #impossible, #improves, #include, #increases, #influence, #injuries, #instead, #intake, #intestines, #involved, #issue, #just, #keep, #kit, #lack, #lead, #leads, #less, #levels, #lifestyle, #likely, #limited, #literally, #little, #load, #long, #longer, #loss, #lot, #low, #lungs, #made, #magnesium, #mainly, #maintain, #maintaining, #makes, #mass, #material, #may, #Medical, #medications, #Men, #milk, #mineral, #minerals, #move, #movements, #moving, #much, #muscle, #muscles, #musculoskeletal, #needed, #needs, #nervous, #normal, #now, #nutrients, #nutritious, #obese, #old, #once, #organs, #osteoporosis, #overweight, #park, #particular, #peak, #per, #physical, #physical activity, #platforms, #play, #possibility, #potassium, #preparations, #prevent, #primarily, #processes, #protein, #proteins, #proven, #purchase, #put, #quickly, #quit, #quite, #read, #real, #reality, #Reduce, #reduced, #reduces, #refuse, #regular, #regularly, #remove, #removing, #replace, #requires, #research, #rest, #results, #rid, #right, #risk, #run, #running, #safe, #salt, #salty, #season, #self, #series, #serious, #short, #significant, #skeleton, #Skin, #slip, #smoked, #smoking, #soda, #some, #source, #special, #start, #still, #street, #strength, #strengthen, #strengthening, #strengthens, #stretching, #stronger, #substance, #sufficient, #sunlight, #supplemented, #supplements, #supply, #support, #sure, #sweet, #swim, #swimming, #synthesized, #system, #t, #take, #taken, #tell, #tests, #thereby, #therefore, #thing, #those, #threatens, #three, #tissue, #tissues, #too, #track, #tract, #train, #trains, #true, #try, #turn, #two, #under, #useful, #varied, #various, #very, #vessels, #vitamin, #vitamins, #walk, #walks, #way, #weak, #week, #weekend, #weight, #who, #whole, #will, #wine, #Women, #worth, #yoga, #zinc

Bone health depends on diet, phys­i­cal activ­i­ty, lifestyle and many oth­er fac­tors. In what ways you can make bones stronger, we tell in the Healthy­in­fo arti­cle.

Eat less salt

Excess salt harms the mus­cu­loskele­tal sys­tem. If you eat a lot of salty foods, the body will try to get rid of excess. But along with salt, it will also remove cal­ci­um, which is extreme­ly impor­tant for the nor­mal func­tion­ing of bones. And an excess of salt hits the heart and blood ves­sels, increas­es the risk of devel­op­ing a heart attack, stroke and oth­er seri­ous dis­eases.

It is not nec­es­sary to com­plete­ly refuse salt, but its con­sump­tion should be lim­it­ed to 5 g per day. It is also worth remov­ing foods that con­tain a lot of salt from the diet — in par­tic­u­lar, mari­nades, smoked meat, chips.

Add proteins to your diet

For healthy bones, you need enough pro­tein, because it is a source of amino acids, the build­ing block of bone tis­sue. Lack of pro­tein leads to a decrease in bone mass, threat­ens the devel­op­ment of osteo­poro­sis. In addi­tion, pro­tein defi­cien­cy leads to a decrease in mus­cle strength, and because of weak mus­cles, the risk of falls increas­es, due to which bone frac­tures are like­ly.

Don’t drink a lot of carbonated drinks and coffee

Don't drink a lot of carbonated drinks and coffee

Too much cof­fee and soda dam­ages the bones — it leach­es cal­ci­um from them, makes them brit­tle and increas­es the risk of frac­tures. Research on this issue is still under­way, but it has already been proven that cof­fee leads to bone loss. And instead of sweet lemon­ade, it is bet­ter to drink a cup of milk — it has a lot of cal­ci­um.

Drink less alcohol

Alco­hol reduces the absorp­tion of cal­ci­um and increas­es the risk of osteo­poro­sis. There­fore, do not abuse alco­hol. How much alco­hol you can drink is still unknown. In the med­ical lit­er­a­ture, there are dif­fer­ent data, on aver­age — no more than one dose of an alco­holic drink per day for women and two for men (for exam­ple, a glass of wine or a mug of beer). There is evi­dence that alco­hol con­sump­tion should be reduced even more — to 1–2 serv­ings of alco­holic bev­er­ages per week. But still, most experts agree that there are no safe dos­es of alco­hol, and it is bet­ter to give up alco­hol alto­geth­er.

Take vitamins

To main­tain healthy bones, their den­si­ty, strength and strength, var­i­ous min­er­als and vit­a­mins are need­ed. The main, most impor­tant are:

    Calcium. This mineral substance is the main material from which the skeleton is “built”. 99% of all calcium in the human body is found in bone tissue. But, in addition to bones, calcium is also involved in other important life processes. Without calcium, the normal functioning of the heart is impossible, it is necessary for muscles, the nervous system, etc.
    Vitamin D. Improves calcium absorption in the intestines and ensures sufficient bone mineralization. It also strengthens the muscles and thereby reduces the risk of falls, also in old age.

Bone health also requires potas­si­um, zinc, mag­ne­sium, and B vit­a­mins. How­ev­er, there is no con­clu­sive evi­dence that they need to be sup­ple­ment­ed.

How­ev­er, you should not self-med­icate and get car­ried away with vit­a­min and min­er­al sup­ple­ments, as an excess of cal­ci­um and vit­a­min D can be more dan­ger­ous than a short­age. There­fore, the deci­sion to pre­scribe cal­ci­um and vit­a­min prepa­ra­tions should be made by the doc­tor based on the results of the tests. In most cas­es, a var­ied and nutri­tious diet is suf­fi­cient to meet the body’s needs for these impor­tant nutri­ents.

Rethink the first aid kit

Rethink the first aid kit

Some med­ica­tions, espe­cial­ly if tak­en for too long and in high dos­es, can cause cal­ci­um lev­els to drop in tis­sues. For exam­ple, this is how anti­con­vul­sants and hor­mon­al drugs work. If you have to take such med­ica­tions, you need to dis­cuss with your doc­tor the pos­si­bil­i­ty of addi­tion­al intake of vit­a­mins.

Quit smoking

Smok­ing reduces bone den­si­ty and leads to frac­tures. The longer a per­son smokes and the more often a cig­a­rette is applied dur­ing the day, the more sig­nif­i­cant the con­se­quences will be. In addi­tion, smok­ing affects oth­er organs, pri­mar­i­ly the lungs and bronchi.

Keep track of your weight

A lack of weight can be com­bined with a lack of cal­ci­um in the bones and cause frac­tures. There­fore, if the BMI is less than 18.5, you need to con­sult a doc­tor and find the cause of this con­di­tion. In par­tic­u­lar, low weight may be asso­ci­at­ed with dis­eases of the diges­tive tract, and they in turn also reduce the absorp­tion of cal­ci­um.

Avoid falls

At a young age, injuries are not too dan­ger­ous — tis­sues heal quick­ly. After 50 years, even a fall from the height of your height can lead to seri­ous con­se­quences. There­fore, you need to be espe­cial­ly care­ful. For exam­ple, you can put non-slip mats at home, on the street — use handrails more often or pur­chase spe­cial sup­port devices. And be sure to train coor­di­na­tion of move­ments and mus­cles, which will also help to avoid falls and injuries.

Go outside more often

Go outside more often

Bone health depends on the amount of vit­a­min D in the body. But it is lit­tle sup­plied with food and is main­ly syn­the­sized in the skin under the influ­ence of sun­light. There­fore, you need to go out­side as often as pos­si­ble dur­ing the day­time. The main thing is not to over­do it: do not be in the sun at the peak of its activ­i­ty, so as not to get burned and not increase the risk of devel­op­ing malig­nant skin tumors.

Rest actively

Rest is not only hours of idle­ness on the couch watch­ing your favorite series. You can also relax active­ly: meet friends, walk with your fam­i­ly in the park, go on week­end hikes. The body needs to move so that the bones get enough stress.

Do exercises

An active lifestyle will ben­e­fit the whole body, not just bones and mus­cles. But not every­one can play sports. How­ev­er, to main­tain healthy bones, it is enough to do morn­ing exer­cis­es reg­u­lar­ly so that the mus­cles work and the blood does not stag­nate. It is use­ful to include stretch­ing and bal­ance exer­cis­es in the com­plex.

To ride a bike

When a per­son ped­als, not only his mus­cles, heart and lungs work, but also his bones. At this time, the blood sup­ply to tis­sues improves, includ­ing bone, which con­tributes to its strength­en­ing. How­ev­er, it is impor­tant not to over­do it, because cycling is just one way to strength­en bone tis­sue. Rid­ing a bike can be dilut­ed with oth­er activ­i­ties, such as play­ing ten­nis, swim­ming or yoga.

Dance

Danc­ing trains many mus­cle groups at once, and also has a ben­e­fi­cial effect on the heart, lungs and diges­tive tract. They make a per­son lit­er­al­ly be on his feet, strength­en­ing bones and main­tain­ing health.

Walk

Walk

Reg­u­lar walks strength­en not only bones, but also mus­cles, heart and lungs. You don’t have to go long dis­tances right away. Three short walks a day are just as good as one long walk. In the cold sea­son, you can work out on a tread­mill.

By the way, about the tread­mill. Spe­cial run­ning plat­forms for vir­tu­al real­i­ty have been devel­oped. Now fans of com­put­er games can final­ly get up from their com­put­ers and start mov­ing not only vir­tu­al­ly, get­ting the most real, real and con­sid­er­able phys­i­cal activ­i­ty. True, the cost of such devices is still quite high, but the future has def­i­nite­ly come.

To swim

Swim­ming trains the mus­cles and gives the body the nec­es­sary load. How­ev­er, it does not replace oth­er sports when it comes to strength­en­ing bones. But swim­ming will be a good alter­na­tive for those who can­not active­ly move: do yoga, run or walk a lot. Swim­ming is espe­cial­ly ben­e­fi­cial for those who are over­weight or obese.

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It is also very impor­tant to pre­vent osteo­poro­sis, which caus­es bones to become brit­tle. What to do for this, read the arti­cle “Insid­i­ous osteo­poro­sis: how to keep bones healthy.”

By Yraa

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