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Food and Exercise Tips for Bone Health
Bones are the foundation of life as we know it in our bodies. They give us shape, help us stand tall, and hold everything together. It is important to give them as much love and attention as we can. Through diet and exercise, you can make your bones bigger and stronger.
Identifying Osteoporosis
Osteoporosis, or porous bones, is a condition in which the body’s bones become weak and brittle. As it heals, the body removes it and creates new bone tissue. In osteoporosis, the body is removing bone tissue faster than it is growing. This leads to bones that look porous, increasing the risk of fracture.
Foods for Public Health
The foods you eat every day have a big impact on your bone health. Always choosing fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy, and fish are some of the best foods to try.
Results: Papaya, oranges, grapes, bananas, plantains, prunes, grapes, strawberries, pineapples…
Vegetables: Spinach, carrots, greens, mustard, broccoli, potatoes, bell peppers, brussels sprouts…
Legumes: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed beans…
Whole Grapes: Oats, brown rice, barley, rye, bulgur, buckwheat…
Nuts and Seeds: Almonds, pecans, walnuts, pistachios, cashews, Brazil nuts…
Dairy Products: Low-fat or non-fat milk, milk and cheese
fish: Canned sardines, salmon, mackerel, tuna
When it comes to bone health, it’s important to know that there are certain foods that can interfere with your ability to build stronger bones. Limiting salt intake, moderating alcohol and caffeine intake, and limiting your soft drink intake are other tips.
Exercise for Bone Health
Bones get bigger, stronger, and stronger the more you apply them. If you don’t engage in activities that stress your bones, you won’t get the message you need to be strong. Those who do not exercise are at risk of having lower bone mass and density. When you engage in strenuous exercise, your brain sends a chemical message to your bones telling them to be ready to handle the weight and impact.
There are two types of exercise that are important for building and maintaining bone mass and density: resistance training and resistance training.
Weight-bearing Exercise
Weight-bearing activities are those that force your body to work with strength, such as jogging, walking, climbing, dancing, and tennis. These are exercises where your legs and feet bear your weight. Every time your foot hits the ground you apply pressure to your bones, which respond by holding on and sometimes increasing strength, which can be measured by an increase in bone mineral density. . The higher the impact of soft contact, the more beneficial it is to your bones. So weight loss activities like running and jumping are more beneficial for your bone health than weight loss activities like walking. Swimming and cycling are not strenuous, although they are excellent aerobic exercise.
In order for the bone-strengthening effects of vigorous exercise to last, the activity must be sustained, over a long period of time. If you stop exercising, the benefits will be lost. Experts recommend 30 minutes of weight-bearing exercise per day to maintain bone health.
Promotional Activities
A second type of exercise that is important for bone health is resistance exercises that use muscle strength to improve muscle mass and strengthen bones. These activities include weight lifting, such as using free weights and weight machines found at your local gym. Incorporating resistance training 2 or 3 days a week, for 30 minutes per session, has been shown to help maintain healthy bones.
5 Tips for Strong Bones
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When sitting for a long time, stand up for 5 minutes every hour.
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Walk and stand as often as possible in daily activities.
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Try to stand straight and lift your head up to the ceiling.
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Wear smooth shoes and thick socks to reduce vibration in weight-bearing joints.
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When lifting, avoid bending from the waist to pick up items from the floor or small spaces. Bend your knees. Keep your back straight when you bend over.
You don’t need to join a gym or pay for a personal trainer to get in shape. Starting with these ideas will help you strengthen your bones. Once you feel confident, you can start building a regular training routine.
Note: Always check with your doctor before starting an exercise program
To Review…
Good nutrition and daily exercise are the keys to opening the door to bone health. The more often you make these choices, the more likely they will become. Be patient and remember, health is a journey.
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