Crossing 30 can be the golden period of life, but from this age onwards the density of our bones gradually starts decreasing. Many times, due to lack of nutrition, change in lifestyle, or harmful habits, bones become weak, due to which the risk of osteoporosis and bone fracture increases.
But don't panic! It is possible to prevent the weakening of bones as we age and strengthen them. By adopting some simple but important habits, you can keep your bones strong. Let us know what should be done to strengthen bones after 30.
With Calcium and Vitamin D
Calcium and Vitamin D play an important role in bone formation. It is necessary to consume at least 1000 mg calcium and 600-800 units of Vitamin D daily. Foods like milk, curd, cheese, green vegetables, soybeans, and almonds are good sources of calcium. Regular exposure to sunlight and foods like eggs, and mushrooms help in taking Vitamin D.
Increase physical activity
Like muscles, bones also become stronger with continuous work. Therefore regular exercise is important. Exercises like brisk walking, swimming, cycling, or yoga for at least 30 minutes a week are effective in strengthening bones.
Keep weight under control
Excess weight increases pressure on bones and increases the risk of weakening them. Therefore it is important to maintain a healthy weight. You can keep your weight under control through a balanced diet, regular exercise, and adequate sleep.
Avoid bad habits
Smoking and alcohol consumption have adverse effects on bone health. Therefore try to stay away from these habits.
Adopt healthy lifestyle
Get enough sleep, practice yoga or meditation to reduce stress. Apart from calcium and vitamin D for bones, also include things rich in potassium, magnesium, and vitamin C in your diet.
Remember, strong bones are the foundation of a healthy life. By adopting these easy methods, you can not only strengthen your bones but also enjoy an active and healthy life. So don't delay, start taking care of your bones today itself.
(PC: Freepik)
