Bones are the base of life as we know it inside our bodies. They provide shape and help us to stand tall, and hold everything in place. It’s crucial to give them the most love and attention in the way we possibly can. Through exercise and diet, you can build up your bones to be bigger and more durable.
Defining Osteoporosis
Osteoporosis also known as porous bone, refers to a condition where the body’s bones become fragile and fragile. If the body is healthy, it eliminates bone and makes new tissue in a perfect way. In osteoporosis, the body is getting rid of bone tissue much faster than it can make more. The result is that bones appear porous and increases the chance of fracture.
Foods for Bone Health
The meals you consume day after day could have a huge impact on your bone health. Make sure you are eating fresh fruits and vegetables and legumes, whole grains such as nuts Codeage supplements at RideAid and seeds, low-fat dairy and fish are among the most nutritious foods you can try.
Fruits: Papaya, orange, raisins, banana, plantains, prunes, grapefruit, strawberries, pineapples…
Vegetables Spinach, Kale, collard greens, mustard greens, broccoli, potatoes, bell peppers, brussels sprouts…
Legumes Chickpeas: Black beans, pinto beans the kidney bean, lime beans beans with black eyes…
Whole Grains: Oats, brown rice, millet, bulgur, barley and buckwheat…
Nuts and seeds: Pecans, almonds, walnuts cashews Brazil Nuts…
Dairy Products: Low-fat or non-fat yogurt milk, cheese, and yogurt
Fish Canned Sardines mackerel and salmon, as well as tuna
For the sake of the health of your bones, it’s vital to note there are some things that could slow down your efforts to strengthen your bones. Limiting your salt intake in addition to limiting your alcohol and caffeine intakes, and limiting your consumption in soft drink are some additional recommendations.
Exercising for Bone Health
Bones get bigger, heavier and stronger as you put more demands on it. If you don’t perform any activity that places a stress on your bones and they don’t receive any messages from your body that say they must be strong. If you don’t exercise, you are at risk of having lower bone mass or density. If you do weight-bearing exercise your brain sends out an electrical signal to your bones which tells your bones to be prepared to handle the load and the impact.
There are two types of exercises that are important for building and maintaining bone mass and density such as weight-bearing or resistance exercises.
Weight Bearing Exercise
Weight bearing exercises are those that require your body to be able to work against gravity, such as running, walking, stair-climbing, dancing, and tennis. These are exercises in which your feet and legs are carrying your weight. Each time your foot hits the ground, it causes strain to your bones, that respond by sustaining or increasing their strength. This can be measured by an increase in bone mineral density. The greater the force of the exercise, the greater the benefit for your bones. Thus, weight-bearing activities that involve running or jumping offer greater benefit to your bone health than light weight-bearing exercises such as walking. Bicycling and swimming aren’t weight-bearing but are great aerobic exercises.
To maintain the bone-strengthening benefits from weight-bearing exercises It is important to keep up the exercise regularly in the long run. If you take a break from exercising, the benefit fades away. Experts suggest exercising for 30 minutes each day to keep bone health.
Resistance Exercises
The second type of exercise that is important to bone health are resistance exercises that utilize strength and muscle to increase the size of muscles and build bone. This includes weightlifting, such as using weights for free and machines in the gym of your choice. It is recommended to train for resistance at least 2 or 3 times a week, for 30 minutes per session has been proven to help maintain healthy bones.
5 Tips for Strong Bones
- Sitting for prolonged periods of time, rise at least 5 minutes every hour.
- You should stand and walk as frequently as is possible during every day day-to-day routine.
- Make sure to stand as straight as you can. Lift your head upwards towards the ceiling.
- Wear shoes with soft soles and thick socks to decrease shock on joints that bear weight.
- When lifting, you should avoid bending from your waist in order to lift objects off the floor or in low places. Instead, bend your knees. Keep your back straight while bent.
You don’t have to join a gym or engage a personal trainer to be physically active.Starting with these ideas will help you strengthen your bones.Once you’re feeling confident that you are, you can begin building the foundation for a regular fitness routine.
Take note of: Always consult your doctor prior to beginning any exercise program.
To Review…
Eating well and getting in every day movement are the keys to unlock the door to great bone health. The more often you make these choices and exercise, the more natural it will appear. Be patient and remember, it’s a journey.