With age, the risk of developing osteoporosis increases. In this, the bone becomes weak which can lead to painful fractures, and bone density is less. In this case, it is essential that you keep in mind certain tips which can help to improve bone health. In this guide, we have mentioned the best tips for your help.
Here are some tips in which you can improve the health of your Bone
Increase the Intake of Calcium
It is very obvious that increasing the intake of calcium will make the bones strong and also prevents osteoporosis. Every person should consume 1200 mg of calcium every day. If your diet is not helping you get proper amount then add a calcium supplement in your diet.
- Have unsweetened oatmeal
Eating oatmeal for breakfast can help you get at least 15%of the daily calcium you need. But make sure it should not contain any sugar. You can add almond milk, whole milk, or yogurt in oatmeal.
- Eat canned seafood
Canned food like salmon and shrimp contain calcium as well as protein.
- Include nuts, green vegetables, and beans
Another rich source of calcium are nuts, almonds, and pistachios. You should add this as your snack option. Additionally, baked beans are a good option. Eat green leafy vegetables like raw spinach, kale, and collard green.
Add a proper workout routine
- Go for a walk
You should add jogging in your daily routine. It would be best to add 30 minutes of walk or jog at least 4 times a week.
- Do Strength Training
You can add lifting, pushing, and pulling weights to gain strength. This should be added at least 3 times a week so that your bones get strong.
In case, you are facing problem then visit the bone doctor as soon as possible.
Increase the intake of Vitamin D
Vitamin D also helps in promoting strength to the bones. Not including enough Vitamin D in your diet will make the bones weak and also increase the risk of fracture.
- Daily exposure of sun for 5 to 10 minutes
Spending little time in the sun will help your body get Vitamin D naturally.
- Eat food which has Vitamin D
Include egg and fatty fish in your diet. 800 international unit is the recommended amount of Vitamin D in one day.
Make necessary Lifestyle changes
- Do not smoke
The study has shown that people who smoke are at greater risk of having bone loss. Moreover, their balance is also very poor which means their bone can break easily or they can fall easily.
- Do not drink alcohol
Drinking alcohol can affect the body ability to absorb Vitamin D naturally. So, it is essential that you limit the consumption of alcohol.
If you are looking to get the treatment then you can visit our ortho doctor.