Weak bones
Bones are defined as the structural organs of the human body. They are necessary for the formation and rehabilitation of the body, but they are exposed to certain conditions that lead to weakening and depletion of the body, such as: excessive intake of soft drinks, lack of eating healthy food, pregnancy and childbirth more than once, To age, it is possible to limit all things that lead to weakening, by adhering to some of the ways we will inform you in this article.
How can I strengthen my bones?
Eat large amounts of calcium
Calcium contributes to the formation of bones in a healthy manner, ensures the maintenance of its strength, and protects them from vulnerability and vulnerability, so nutritionists are advised to consume 1000 milligrams of calcium every day for people aged between 19 and 50 years. Examples of foods rich in calcium, Such as cabbage, broccoli, legumes such as beans, chickpeas, apple juice, oranges, and dairy products such as milk, cheese and yoghurt. Low calcium levels lead to reduced bone density, weakness, and increased vulnerability.
Exposure to sunlight
Exposing the body, arms and hands to the sun in the early morning for a quarter of an hour each day helps the body produce enough vitamin D to form healthy, strong bones. Foods rich in this vitamin, such as cereals, sardines, Egg yolk, and milk, because the lack of this vitamin in the body occurs in the softness of the bones, and leads to increased vulnerability to vulnerability and weakness, and cause rickets in children.
Stay away from eating salty foods
Eating large amounts of salty and salt foods increases the risk of osteoporosis, because it causes a marked change in calcium balance, so it is recommended to reduce the amount of salt taken to less than 1500 milligrams, and replace it with spices and herbs that improve the flavor of food, Canned foods that contain large amounts of salt.
Stay away from smoking
Smoking prevents the body from absorbing calcium efficiently, which reduces bone density and makes it more susceptible to weakness, fragility, and fractures, which requires stopping it, and moving away from where it is, because passive smoking also affects them and reduces chances of recovery and healing when exposed to fractures .
Stay away from soft drinks and alcohol
The level of phosphate increases in the body when ingested, which contributes to the depletion of calcium from the bones as a result of its release in the urine, and prevents the body from absorbing it efficiently, So you should stay away from them, and reduce them as much as possible.
Reduce coffee consumption
Coffee reduces the ability of the body to absorb calcium, which weakens the bones, and increases the risk of injury and fractures, especially in women, so it is advised not to take more than two cups of them every day, while reducing the other beverages rich in caffeine, such as tea.
Commitment to exercise
Adherence to exercise for weight bearing, improved balance, standing, and mobility, such as walking, skiing, and lengthening, promotes bone health and strengthens it, thus protecting it from weakness.
Eat foods rich in vitamin C
Vitamin C is essential for the formation of collagen, which is responsible for promoting the process of bone growth, and is an antioxidant, which guarantees the protection of the bones from oxidation and inflammation, which causes the reduction of calcium, so it is recommended to eat foods rich in it, such as: fruits strawberries, orange, pineapple, To vegetables such as cauliflower, pepper.
Eat enough protein
The introduction of proteins into the diet improves the ability of the body to retain calcium, which protects the bones from weakness and vulnerability, so it is recommended to eat rich foods, such as cereals, meat and dairy products.