Tips to build stronger bones- Healthy bones for a lifetime

While most of us focus on an overall healthy body, maintain body weight and ensure that basic health in terms of blood pressure, heart health etc are in place; what most of us fail to pay attention to is bone health. We shall discuss this aspect more in terms of women who are more prone to bone related ailments than men are.

Watch out ladies! Begin your focus on strong and healthy bones to avoid osteoporosis later. Here are some quick tips for keeping your bones strong and healthy.

1) Include a lot of Vitamin D and Calcium in your diet: The most important component in milk which is lactose is important for bone health. For those who are allergic to lactose, Vitamin D and calcium are found obtained from soy milk which is usually fortified with these vital nutrients.

2) Watch your plate of breakfast every day -Fortified cereals, steamed broccoli and juices also are a good source of calcium which can be included in your daily diet.

3) Consume your daily dose of nuts and seeds as they are a good source of minerals and good fat content for your body. Note the following; an ounce of almonds contains almost 75mg of calcium while the same of sesame seeds contains 37mg of calcium.

4)  Eating a variety of beta-carotene rich vegetables helps meet bone health while supplying your body with Vitamin A. Those vegetables which are rich in Beta-carotene include carrots, sweet potatoes and cantaloupe.

5) Green leafy vegetables such as spinach and broccoli once again are rich in Vitamin K which also plays a role in healthy bones.

6) For older women, ensure that you consume calcium and vitamin D supplements in consultation with your doctor. Vitamin D is an essential component that helps consumption of calcium by the bones. Along with these supplements ensure that you consume a lot of fluids and fiber rich food ass well.

7) Over and above the diet that is being followed, it is also important to exercise. Follow an exercise regimen that involves weight training that helps burn fat as well as strengthen bones. Weight-bearing exercises such as walking jogging and aerobics also help in strengthen bones.

Bone health is vital at every age and certainly there are no short cuts to this. Make a balanced and a calcium rich diet your habit. Exercise with all the rigor and enthusiasm for prevention of bone related ailments which have started to set in early.

Exercise for good health, begin today.


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