How to make weak bones strong

The role of skeletal system is important in our body. Bones provide a structure to our body and at the same time they also protect some important organs in the body. Bones are also helpful for storing minerals like calcium and phosphorus and for stimulating the muscles. There are many changes in them from childhood to old age.

By the age of 30, the bone mass density reaches its peak, after which the amount of this mass gradually decreases in the bones compared to the gathering. Due to this, the condition of osteoporosis starts to develop, which develops with aging. In this, the bones become weak and brittle. In this case, if the bone is broken due to any reason, then it becomes very difficult to join them back.

According to statistics, people above 50 years of age have a tendency to break bones easily. In two out of two women and one in four men, the bone breaks only because they are suffering from osteoporosis. In this case, proper care of them is very important.

There are many risk factors, due to which people become victims of this disease before time. A lack of calcium or vitamin D in the daily diet, low physical activity, extremely low weight, intoxication, irregular levels of hormones and the intake of certain medicines can cause osteoporosis to feast prematurely.

Keep these four things in mind-

1. Incorporating foods and beverages rich in calcium and vitamin D is a good step. Take less fatty milk products like tofu or soy milk, green leafy vegetables, legumes, salmon, almonds etc. in your daily diet. Show the body two to three times a week for ten to fifteen minutes of sunlight, because sunlight is a good source of vitamin D. Apart from this, a good amount of vitamin D is also found in fortified milk, cereals, salmon, tuna fish, shrimp or oysters.

2. Regularly do physical exercise for at least half an hour. This makes bones and muscles strong.

3. Abstain from tobacco or alcohol consumption.

4. On aging, check the density of mass in bones regularly.

You will be surprised to know that bones are strong only till the age of 25 years. After the age of 35, bones begin to weaken and you are at increased risk of serious diseases like osteoporosis. Many types of problems are faced when the bones are weak, but with the help of home remedies to strengthen the bones, you can stay healthy at every age.

Carbonated beverages

Carbonated beverages such as soft drinks, champagne etc. can pull calcium from the bones. According to a research conducted at Harvard, women of 16 to 20 years were exposed to bone loss due to excessive consumption of soft drinks. They contain more phosphate which reduces calcium

Do not take too much protein

Taking excess protein can cause acidity in the body, due to which calcium can be released from the body through urine. Most people need 0.12 kg of protein from three meals a day. Taking more protein than this can prove harmful for bones. 

Acidity medicines

Many people take drugs for chest irritation and hiatal hernia. For absorption of minerals like calcium, magnesium and zinc, it is necessary to have acid in the stomach. If you are taking any medicine to stop the formation of acid then it increases your risk of osteoporosis. It is safe to take these medicines for only 6 to 8 weeks.

Stay away from caffeine

By drinking a cup of coffee, 150 mg of calcium is released from the body through urine. Coffee contains many other harmful chemicals that can inhibit the release of toxic substances from the body. If you want to drink coffee, then increase the amount of calcium taken by 150 mg for each cup.

Take vitamin d

Vitamin D helps in the absorption of calcium and its transport to bones. It is also very important for the immune system. When you take sunlight, vitamin D is produced in the body through the skin. If you cannot take sunlight, then you can also take vitamin D supplements instead.

Keep an eye on hormones

Menopause is the most common cause of bone loss in women. Men over the age of 50 are at risk of bone loss. Adequate amounts of estrogen, progesterone, and testosterone are necessary to keep bones healthy. There is an imbalance in these hormones during menopause, which can be harmful to bones.

Tension

Stress increases cortisol hormone levels. If its level remains elevated for a long time, bones can be damaged. Due to this, blood sugar level can also increase and calcium can be released from the body through urine. Take care to stay away from stress and get enough sleep.

work out

During exercise, when the muscles pull against the bones, this creates excitement in the bones. Walking, hiking, climbing stairs and weight lifting increase the density of bones. Exercise of 15 to 30 minutes a day is also enough.