How can I maintain strong bones?

To maintain strong bones, you need to eat a diet that is rich in calcium and vitamin D. You must also get enough exercises and include in the training component with weight and resistance. If you smoke, you should stop. For optimal bone health, drink alcohol in moderation if at all. In the next inspection, ask your doctor for the density of bone mineral density (BMD) to assess the risk of osteoporosis, a disease in which bone density is gradually lost. Vitamin D is also essential for strong bones because it helps the body in calcium absorption. Good food -rich foods include dairy products, green such as Kale or mustard green and fish. Foods rich in vitamin D include fish, eggs and mushrooms. If you do not get enough calcium and vitamin D in your diet, talk to your doctor about the choice of good calcium supplements and vitamin D. Bone health. When you perform resistance exercise, you build muscle mass, helping to strengthen your bones. A good example of exerciseThe resistance is the weight of the weight. Exercise with weight is when you move the body to fight against gravity. Walking, jogging and dancing are good examples of exercise carrying weight.

Smoking is harmful to your bones because it reduces your body's ability to absorb calcium. If you want to maintain strong bones, stop smoking as soon as possible and, if necessary, get your doctor's help. Drinking alcohol to excessively threaten nutrition and, along with poor nutrition, comes reduced calcium intake. If you want to maintain strong bones, it is necessary to avoid too much alcohol consumption.

If you are under 35, do as much as possible to build strong bones. After 35 years the bone is lost; This means that you lose the bone faster than the stuffing it. The key is to create enough new bones by getting enough calcium, vitamin D and exercise to alleviate the bone loss processi. If you are over 50 years old, you should be non -cervical to compensate for bone loss by diet and exercise and you may need to take medicines like Aendronate sodium to help protect your bones.

To maintain strong bones, knowledge is the strength. If osteoporosis is running in your family, talk to your doctor to perform a BMD test. The test is a painless and non -invasive procedure that will let you know your risk of osteoporosis. The sooner you know that you are at risk of losing your bone, the sooner you can take steps to work on its work.