Ways to strengthen the bones of the body
A large number of people suffer from skeletal weakness in their bodies. This weakness is a result of bad habits practiced daily. In addition to relying on a diet lacking essential nutrients to strengthen bones, caring for the skeleton is not difficult, but it also requires awareness, awareness and exercise. There are many ways to help strengthen the bones, namely, intake of calcium, vitamin D, and also exercise:
Foods rich in calcium
- Milk and dairy products and products, such as cheese, yogurt, custard and cream. It should be noted that the cup of skim milk provides 30% of the body’s need for calcium on a daily basis, in addition to the richness of vitamin D, and 300 grams of chard cheese provides the body 30% of calcium.
- Fish, especially sardines, and salmon, where 700 grams of salmon provides the body with 100% of its daily requirement of calcium.
- Leafy vegetables, such as spinach, mustard, lettuce, turnip, dandelion, cabbage, and some types of vegetables such as okra and cauliflower.
- The eggs are rich in calcium, vitamin D.
- Cereals, especially barley.
- Fruits such as orange, strawberry, dried fruits such as figs and apricots.
- Cooked legumes.
Foods rich in vitamin D
- Milk and dairy products such as cheese.
- yolk.
- Liver.
- Mushroom.
- Almond and soy milk.
- Fish especially sardines, tuna, smoked fish, fish oil.
- Exposure to the sun every day for 20 minutes, and must be exposed to the sun before 10 am or after 4 pm.
Exercises to strengthen bones
- Hit the instep and the hand grip with a sand bag, and the gradient must be beaten, taking care not to hurt the instep as well as the palm, and are prone to fractures.
- Lift weights ranging from a kilo to two kilos.
- Walk for at least half an hour each day.
- Use the drawers instead of the electric stairs, or the electric elevator.
Tips For Strong Bones
- Strengthen and build muscle, strong muscles and strong protect the joints and support, and strengthen the muscles to exercise and to follow a healthy diet.
- Straight posture should reduce pressure on bones and joints, and therefore is the best position for joint and bone health.
- Both alcohol and smoking should be excluded because they reduce the mineral elements in the bones, reduce their density, and therefore the bones become very prone to fractures.
- Protein enhances the presence of minerals in the bones and therefore protects them from fractures, so be careful to eat protein-rich foods such as legumes.
- Eat plenty of fresh vegetables and fruits, raise the level of potassium, vitamin B, C, as well as magnesium in the body, these substances are important for health and safety of the skeleton.
- Care must be taken to observe the rules of safety, to ensure that the bones are not exposed to the impact of the hard parts. It is best to wear appropriate shoes that prevent the person from slipping, and not to walk in dark places.