Preventing brittle bones and increase bone strength and density is an interesting subject for discussion.
This is due to a growing number of cases of osteoporosis that occurs, especially in women over the age of 50 years.
Bone loss is most common in the spine, hips, and ribs.
Nearly another of ladies and something-sixth of males will probably notice a stylish fracture within their lifetime, even 12-20% of cases can result in dying.
Therefore, to safeguard and strengthen bones is essential factor to complete, specifically for women.
Listed below are 7 easy methods to prevent weak bones naturally:
1. Calcium intake
Supplements can slow the rate of bone loss by 30-50%. However, instead of supplements, might be nice whenever we could easily get natural calcium intake from food.
Therefore, make certain to eat meals and drinks cracked that contains calcium and taking supplements if required.
Natural calcium sources such as the asparagus, beans, walnuts, whole grain products, and fresh eco-friendly beans. Fish and sardines are fantastic causes of calcium too.
2. Vitamin D
Vitamin D encourages the absorption of calcium. Sunlight might help optimize the performance of vitamin D. Therefore basking every morning to acquire some sunshine is really a factor that can be done to prevent weak bones.
Speak to your physician about the potential for taking magnesium and boron supplements can also be considered.
3. Avoid smoking, coffee, and alcohol
To prevent osteoporosis means you should avoid coffee, cigarettes, and alcohol because all three negative impact on bone health. Not only that, they also considered to increase the risk of osteoporosis.
4. Avoid Soda
Especially the carbonated soft drink is one of the factors that contribute to bone loss.
Chemicals present in soda can remove tooth enamel and spent the calcium deposits inside the bones.
Among the simplest methods to prevent brittle bones would be to get some exercise regularly.
Doing physical exercise is excellent for strengthening bones. Some kinds of exercise that may be considered include aerobic exercise, yoga, or weight lifting.
Green leafy veggies contain a number of minerals and vitamins required for maintaining bone health, for example vitamin K1, calcium, and boron.
Therefore, green vegetables might be great body armor from weak bones attack.
Some green vegetables that might be consumed to prevent weak bones among other medication are green spinach, broccoli, kale, and mustard veggies.
7. Green tea
Drinking green tea can prevent osteoporosis by maintaining bone density.
Research launched inside the Journal in the American College of Diet shown that girls aged 70-85 years who drank tea regularly had greater stylish bone thickness than girls that did not drink tea.