Your bones are constantly changing, that is, old bones keep getting repaired over time. This process occurs at a faster rate in young childhood and youth, which increases bone mass. By the time you reach the age of 30, your bone mass is at its peak, which means that your bone mass is less and more Decreases. Weak bone conditions like osteoporosis depend on the amount of bone mass you gain in the first 30 years of your life and how fast bone mass is lost thereafter. If you want your bones to remain strong even till old age, then some daily habits have to be changed.
What to do for the strength of bones?
Take a calcium rich diet
Calcium is very important for the strength of bones. As mentioned, your bones are constantly in the process of breaking down and building up, so it becomes necessary to consume a calcium-rich diet for bone strength and structure.
Do not let there be a deficiency of Vitamin D in the body
Vitamin D is as important as calcium for our bones. Even if you have the right amount of calcium, your body cannot absorb it without the help of Vitamin D. Many researches have shown that people who do not get enough vitamin D, especially in children and adults, have reduced bone density. Therefore, to get this nutrient, sit in the sun daily for 15 to 20 minutes.
Eat protein rich food
About 50 percent of the volume of your bones is made of protein. Therefore it becomes necessary that you include protein in your diet. According to research, consuming less protein can reduce the absorption of calcium and can also affect the process of bone formation and breakdown.
Do weight-bearing exercises
If you want the bones to remain strong, then regular weight-bearing exercises should be done for this. For this, walking and jogging are necessary, apart from this, climbing stairs also improves bone health.
(PC: Freepik)
