Bones play an important role in the body like giving support to the muscles, protecting organs, storing calcium, and providing structure. From childhood, healthy and strong bones need to be built. In this guide, we have shared the top tips suggested by our which will help you improve bone health.
Bone density changes with time. But, there are different tips given by our ortho doctor which will help to maintain and improve bone health.
Tips to boost bone health
Start doing a weight-bearing workout
It is very important that you do weight-bearing exercise like:
- Go for a walk
You should start with a walk or jog. Make sure you discuss with your doctor what is right for you. On average, a 30 minutes walk is recommended 3 to 4 times a week.
- Climb stairs or do jumping exercise
Climbing stairs, bench steps, and jumping exercises are a great way to strengthen the bones and after that, you can get into a vigorous workout.
- Strength training
With time you should get into strength training like pushing, lifting, and pulling weights. Ideally, it should be done 2 to 3 times a week for good bone health.
Intake of Calcium
Calcium helps in strengthening the bones and it also prevents the problem of osteoporosis.
Daily dosage of calcium: 1000 to 1200 mg
- Include canned seafood
Canned salmon, shrimps, and sardines have a high amount of calcium and protein. Along with that they also contain omega-3 fatty acids which are great for bone health.
- Eat fortified oatmeal
One pack of Instant oatmeal contains 100mg of calcium. With such type of added nutrients can help your bones to get strong. But make sure they do not have added sugar. You can add milk, yogurt, almond, or whole milk.
- Increase intake of beans, nuts, and leafy greens
Make sure you include nuts in your daily diet as they are enriched in the vitamin. You should keep them in your bag or at your office desk. Additionally, leafy greens like kale, bok choy, and collard green are also great options.
- Start taking calcium Supplement
In case you are not able to get the right amount of calcium then includes a supplement in your diet. Make sure you talk to the doctor to recommend the best one.
Make Lifestyle changes
- Do not smoke
Many studies have shown that smoking leaves a harmful impact on the body and also on the bones. People who smoke have increased chances of losing bone density at an early age or they can break easily.
- Limit alcohol consumption
Consumption of alcohol also affects the body to not regulate the calcium in the right way. So, make sure to avoid its consumption.