Try These 10 Bone-Strengthening Tips to Avoid Osteoporosis

Osteoporosis is a disease that damages the bones, making them brittle and easily breakable. The disease leads to a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures. Our bones are always building and breaking down their issue; when the balance between building and breaking is changed, then the bone density goes down. With age, this problem has a horrible way of increasing in occurrence.

Here are 10 important tips for the treatment and prevention of decreasing bone density: 

 

1. Physical activity 

 

Physical activity, besides being the best thing you can do for yourselves, helps the bones become denser by putting pressure on them, which may prevent the disease to begin with. We recommend using weights to strengthen the skeletal muscles. 

 

2. Increase your calcium intake

  adamant creeper/ pirandai

Good sources: Green leaves, soy, sardines, broccoli and nuts. Regular bovine milk isn't that good a source of calcium because of its low absorption rate. Sesame seeds, ragi-finger millet are also very good sources of calcium. The other important calcium, fiber is drumstick and pirandai in Tamil, hath jod in Hindi, adamant creeper in English is an excellent source of calcium so much so if there is fracture, it heals it faster. I make chutney with this, have with hot rice and ghee almost daily, can find the difference. For chutney recipe, please see my recipe blog. Thanks

 

3. Increase your omega-3 intake 

These fatty acids can be found in flaxseeds or fish: Salmon, cod, and halibut - and are essential to keeping your bones strong. 

 

4. Reduce caffeine and alcohol intake

 

Sorry, but coffee and alcohol 'release' calcium from the bones and damage the hormonal balance in the body, which is important to keep them strong. 

 

5. Reduce red meat 

Seems like we're taking all the fun out of lunch, but eating red meat actually reduces the absorption of calcium in the body. 

 

6. No smoking

Cigarette smoke damages bone density. 

 

7. Eat nuts and almonds 

They contain magnesium which is essential to the process of absorbing calcium. 

 

8. Get at least 15 minutes of sun exposure a day 

 

Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which functions as a sort of glue and helps keep the bone density up. 

 

9. Eat sunflower seeds 

They contain zinc, a key mineral for maintaining strong bones. 

 

10. Make sure you're not lacking in these elements

 

According to professional opinion, take the following: boron, silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6, and folic acid.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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