Healthy Bones not only gives you Physical Strength but also provides you lots of energy to do every types of work. When you get older your bones become thinner and at a time it will lose the density which leads you to more prone of injury. Thinning bones basically known as osteopenia which is very harmful for your bones. So, it’s still not late to think about your bones and it’s a very important matter to maintain your bone density. It’s obvious that when we grow older our body will lose the bone density, so it’s the best time to slow the rate of our bone loss. Here 7 best tips which provides you to get Healthy Bones.
1. Always Eat Healthy Vegetables
Vegetables are the best calcium contain foods for bones which helps to give strength to your bones. Vegetables one of the best sources which helps stimulates the production of your bone-forming cells. Vegetables like Broccoli, Collard Greens, Kale, Okra, Turnip Greens, Mustard Greens, Chinese Cabbage, Dandelion Greens, beans, nuts and all other leafy green vegetables provides you stronger and healthy bones. So, eating healthy vegetables not only gives you stronger bones but also provides you healthy body. So, add this menu into your lunch and for diner.
2. Try To Train Your Strength
Peoples who mainly suffers from lower joint deficiencies such as like hip or knee arthritis must take strength training exercises. Strength Training Exercises actually help you to limit your ability to perform your bone strength. You need lift lighter weights with higher repetitions which will get your bones healthy benefits. So, start with one or two sets of 10-12 repetitions which will not only work your muscle fatigue but also helps you increasing the intensity where ever you go.
3. Avoid Smoking & drinking Alcohol
Do you know Tobacco and Alcohol causes loss of bone mineral density? If you are addicted of smoking try to make a program which will help you quit it. Because smoke associate fasters bone loss. Basically, Alcohol contribute to bone loss so if you are a alcoholic it’s better to try to avoid it because today or tomorrow it will give you harmful effect into your body and health. Overall smoke and alcohol is very harmful for health, so if you want a healthy stronger bones than it’s the best time to quit those bad habits.
4. Try to limit your drinking Caffeine
If you fond of too much caffeine then you should limit it because caffeine can decrease a huge amount of calcium which you absorb. So, it’s better if you take aim for not taking too much caffeine more than 400mg per day. Adults can take 2-3 cups coffee per day but if you are pregnant or a breastfeeding mother then you should take 300 mg per day.
5. Always Perform Weight-Bearing Exercises
If you want to move your bones faster and stronger than there are no better exercises than Weight-Bearing Exercise. It will help you to move against gravity or can provides you total resistance while you move. Try to take high-impact weight-bearing exercises which are the best to build your bones stronger. If you already took a diagnosed with osteoporosis or osteopenia than you limit these exercises. Dancing, Jogging, Stair Climbing, High-Impact aerobics are the best weight-bearing exercises which helps your bones stronger and healthier.
6. Test Your Bone Mineral Density
Bone mineral Density tests helps you to determine the risk of fracture and osteoporosis. So, you get quick and painless “snapshot” of your bone with a smile X-ray test which called DXA from your doctor.
7. Get Proper Nutrients for Your Stronger Bones
Get Potassium, Magnesium & Vitamin K which will provides your body to absorb by calcium. You can also take external vitamin from vitamin pills which will help you to build stronger muscles and stronger bones. We recommends you to take Sports Researcher Vitamin K2 pills which will plays a perfect role to direct calcium where it belongs and keeps away where it’s not.