Best food habits to make your bone strong

It's never too soon or late to be thinking about your bones! Figure out what happens to your bones as you age and how to keep them strong.

Pick calcium-rich food varieties to keep your bones strong

Calcium is the building block of bones. You can find calcium in foods like:

1. Milk
2. Cheese
3. Yogurt
4. Kefir
5. Fortified plant-based beverages, like fortified soy beverage
6. Beans, tofu, nuts, fish and leafy green vegetables such as collards and spinach

Get sufficient vitamin D to keep your bones strong

Vitamin D assists you with retaining calcium in foods. You can find vitamin D in:

1. Milk
2. Fortified soy and other fortified plant-based drinks
3. Fatty fish like salmon and sardines
4. Margarine
5. Egg yolks
6. Fortified yogurts

Certain individuals experience difficulty getting sufficient vitamin D. You can ask your best Orthopedic doctors in Vijayawada for supplement with vitamin D each day if you are above age 50. Speak to a dietitian or doctor if you don't drink milk or fortified plant-based beverages. They can assist you with choosing if you really want a vitamin D supplement in addition to eating other vitamin D-rich foods.

Get an adequate number of supplements to keep your bones strong

Potassium, vitamin K and magnesium help your body retain and utilize calcium. Get these significant nutrients by eating various healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains, and fish. Protein assists with building muscle, which helps in keeping bones strong. Pick protein-rich foods like meat, fish, legumes (beans, peas, lentils), eggs, tofu, nuts, and seeds. Visit Orthopedic surgeon in Guntur for arthroscopy in Vijayawada

Remain active to keep your bones strong

Aim to stay active for at least 150 minutes every week. Here are a few ideas to assist with keeping your bones strong. Try:

1. Weight-bearing exercises like running, hiking, walking, low-impact aerobics, dancing, tennis and golf.
2. Resistance activities like lifting weights or push-ups to assist with building muscle, which keeps your bones strong.
3. Stretching exercises to assist with further improving balance and coordination, which will bring down your risk of falling and breaking bones.

Limit caffeine to keep your bones strong

Having a lot of caffeine can minimise the amount of calcium you absorb. Go for no more than 400mg of caffeine each day for adults - around 3 cups of coffee each day. Pregnant and breastfeeding ladies ought to have no more than 300 mg caffeine each day (around 2 cups each day).

Try not to eat an excess of salt (sodium) to keep your bones strong

An excess of sodium, which is present in salt, can decrease bone density. Pick lower sodium food varieties by comparing food labels. Healthy adults require just 1500 mg of sodium each day.

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