Nutrition and movement tips for bone health

Nutrition and movement tips for bone health

bones form the basis for life as we know it in our body. They give us shape, help us stand upright and keep everything in place. It is important to give you as much love and attention as we can. You can build your bones through nutrition and movement to grow bigger and stronger.

Define osteoporosis

osteoporosis or porous bones is a condition in which the bones of the body become weak and fragile. When the body is healthy, it removes and forms new bone tissue perfectly. In osteoporosis, the body repellics faster than it can form more. This leads to porous bones and increases the risk of breakage.

food for bone health

The foods that you eat day by day can have a big impact on your bone health. The regular selection of fresh fruit and vegetables, legumes, whole grains, nuts and seeds, low -fat dairy products and fish are some of the best foods you should try.

fruits: papaya, orange, raisins, banana, cooking bananas, plums, grapefruit, strawberries, pineapple ...

vegetables : spinach, kale, leaf cabbage, mustard, broccoli, potatoes, paprika, Brussels sprouts ...

legumes : chickpeas, black beans, pint beans, kidney beans, limba beans, black -eyed peas ...

whole grain : oats, nature rice, barley, millet, bulgur, buckwheat ...

nuts and seeds : almonds, pecans, walnuts, pistachios, cashew nuts, paranese…

dairy products : low -fat or low -fat yogurt, milk and cheese

fish : sardines, salmon, mackerel and tuna in cans

In the interest of bone health, it is important to note that there are some foods that could dampen their efforts to build up stronger bones. The restriction of your salt consumption, the moderation of your alcohol and caffeine consumption and the limitation of your consumption of soft drinks are some additional recommendations.

train for bone health

bones become bigger, stronger and denser the more they use them. If you do not carry out any activities that burden your bones, you will not receive messages that you have to be strong. Those who do not do sports run the risk of having a lower bone mass or density. When you train with weights, your brain sends a chemical message to your bones, which tells you that you should be ready to cope with the weight and impact.

There are two types of exercises that are important for the structure and maintenance of bone mass and density: stress and resistance exercises.

weight load exercise

weight exercises are those that make your body work against gravity, such as running, walking, climbing stairs, dancing and tennis. These are exercises where your feet and legs wear your weight. Every time your foot touches the floor, they exercise a strain on their bones that react by maintaining their strength or sometimes increasing what can be measured in the form of an increased bone mineral density. The higher the effect of the activity contact, the greater the blessing for your bones. Therefore, stress exercises such as running or jumping are of greater benefits for your bone health as gentler stress exercises such as going. Swimming and cycling are not a weight load, even though they are great aerobics exercises.

In order to maintain the bone -strong advantages of strength training, you must carry out the training in the long term and regularly. If you stop training, the benefits decrease. Experts advise 30 minutes of physical stress every day to maintain bone health.

resistance exercises

The second type of exercise that is important for bone health are resistance exercises that use muscle strength to improve muscle mass and strengthen the bones. These activities include weightlifting, e.g. B. the use of free weights and power devices that you can find in your local gym. It has been shown that the inclusion of strength training on 2 or 3 days a week for 30 minutes per session contributes to the preservation of healthy bones.

5 tips for strong bones

1. you get up every hour for 5 minutes.

2. go and stand as often as possible as part of your daily activities.

3. try to stand as upright as possible and to raise your head to the blanket.

4. Wear shoes with soft soles and thick socks to reduce bumps on the load -bearing joints.

5. Avoid bending out of your hip while lifting to lift objects from the floor or at low areas. Instead, bend your knees. Keep your back straight when you bend.

You don't have to visit a gym or pay for a personal trainer to be physically active. If you start with these suggestions, you can strengthen your bones. Once you feel safe, you can start building a regular training routine.

Note: Always contact your doctor before starting with a training program

for checking ...

good food and daily movement are the keys to open the door to great bone health. The more you make these decisions, the more natural it will feel. Be patient and remember, health is a trip.