How To Keep Your Bones Strong

If you want a successful life your fitness has to be given priority. And your healthy bones occupy an important place. Good, healthy and strong bones are required for almost everything you do. Bones provide support to your body parts and muscles. It gives protection to your vital organs like brain, heart and lungs. Mentioned below is how you can keep your bones strong.

Your bones need sufficient amount of calcium, magnesium, silica and Vitamin D. As we grow old our bones become prone to osteoporosis which makes them weak and brittle. In order to fight with and prevent the onset of osteoporosis you need to take the recommended daily intake of calcium.

If you are in the age group of 19-50 then daily intake of calcium should be 1000 mg and if you belong to the age group of 50-70 then take 1200 mg of calcium daily. Women who have attained their menopause are more likely to be affected by osteoporosis.

Include calcium rich foods in your diet. This way you can provide your bones it’s much required calcium naturally. Milk is considered to be one of the best sources of calcium. So make it a habit of drinking a glass of milk daily. Cultivate the habit of drinking milk in your child so that his/her bones become strong from the childhood itself. Other food sources of calcium are yogurt, spinach, tofu, salmon, broccoli, almonds etc.

Even if you take sufficient amount of calcium but lack Vitamin D in your body you are not going to benefit much. This is so because Vitamin D helps your body to absorb the calcium.

So include foods rich in Vitamin D such as tuna, vitamin-fortified cereal and Vitamin D-fortified milk. Spend 5-30 minutes in sunshine in early morning. Include the food sources of sulfur and magnesium. You can get sulfur from garlic and onions.

Exercise is must to make your bones stronger. You should do weight-bearing exercise for half an hour 3-4 times in a week. You can walk, dance, and lift weights. You can also do jogging or stair climbing.

These exercises will also help in slowing down the process of bone loss. Also limit your alcohol intake and quit smoking for the sake of bone health. Always maintain good posture while sitting and standing.