Healthy bones.
Food for bones.
Bones age.
Exercise for bones
Author, Maroof Dahar.
Hello friends, Today I will discuss the topics given above in this article.
Bones are a very important part of our body.
Without healthy bones, we can't spend a healthy life.
Bones are very important and useful for our life.
Bones weakness is a painful disease for us.
Female means housewife always complaints about bones weakness and pain.
Vitamin d and calcium are a must for bone health.
Vitamin d and calcium are the necessary and primary need for our bone's health.
There are many foods which are unique for our bone's health because of their vitamin and calcium richness.
I will explain all these foods below and after reading this article you will be able to take a complete diet and exercise for healthy bones.
One thing we should understand that calcium is important for bones.
1 gram of calcium is a basic need for our body if we are at a young age.
For old age, 1.2gram calcium is required per day.
Food for bones.
There are many foods for bones that can improve bone density and with a good diet, you will feel more energetic and powerful.
1.yogart.
Yogurt is very rich in calcium and vitamin D
One cup of yogurt contains 30
Percent vitamin D and 20 percent calcium.
And it's enough for the basic need of a human.
2.Fish.
Fish is the best food for bones
Fish contain vitamin D calcium and omega-3
Which is good for the heart also.
3.Milk.
Milk is the best option for calcium and vitamin D
Milk can keep our bones strong forever.
If we use milk regularly in good amounts we will not face any kind of bone weakness ever.
4.Almond.
Almond is a beautiful and powerful tonic for bones.
It also a protein provider.
5.Cheese.
Cheese is very healthy for bones power.
Include cheese in your diet as much as possible.
6.Chia seed.
Chia seed is a very cheap option to make your bones strong and healthy.
7.Sweet potato.
Sweet potato is also a very cheap and easily available formula for healthy bones.
8.Banana.
Banana can increase your wait also but it's good for bone strength.
9.Green leaf vegetables.
Green leaf vegetables also a very easily available tonic for not only calcium but many other vitamins.
10.Sun light.
Sunlight is a unique and natural source to get vitamin D without any type of money spend and so easy and natural also.
Bones deficiency.
Vitamin D is very useful and necessary for our body.
If you have vitamin D deficiency and you are taking only calcium.
Your body will not observe the calcium without vitamin D.
And it's not enough to just have calcium and vitamin D for bones. protein is also necessary for healthy bones.
There is another thing for bones strength to make your bones hungry.
If your bones are not hungry the vitamin and calcium and protein are you taking for bones your bones will not accept this all.
To make your bones hungry exercise and activity or workout is a must for bones.
Dangerous for bone health.
There are many dangerous atoms for bone health I will discuss all these injurious things for bone health.
Alcohol. is a bad drink for bones and makes your bone weak.
Smoking.
Smoking is a very bad habit not only a cause of cancer but also dangerous for bones.
Soda.
Soda is available in soft drinks.
Soft drinks are popular with youngsters in cases of bone problems at an early age so avoid soft drinks as much as possible.
Coffee. too much use of
Coffee can push our calcium out of our body in the shape of urine.
Salt.
Too much use of salt also causes calcium deficiency.
Some medications also can great calcium deficiency so always ask your doctor about calcium supplements with medicine.
Bone age.
Our bones are increases power till the age of 30.
But after 30 years of age, our bones getting to start weak every day.
At the age of 30, this called "peak bond mass"
Bones protect the system of our body.
Like the heart, lungs, liver, everything is behind bones.
Bones are the first layer of security.
Exercise for bones.
Exercise to increase bone density.
I will tell you some exercises to improve bones strength.
1.Lace dawn lace curves.
Sleep straight on the floor keep your hip upside place your chin on the floor,
Hands-on the side, a ton to the upside.
Take your heels to your hip and release.
Do it many times for good results.
2.Standup abduction.
Stand straight and take the support of a chair move your left leg to the left side up.
And move your right side leg to the right side up.
There are many other exercises to make bones strong.
Pushup, sit up, pullup,
Cycling and walk is also a great exercise for bones.
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