How To Maintain for Bone Health

Problems caused a lack of bone density was quite serious. A person with osteoporosis or osteoarthritis easily. Fracture risk and the higher the pain itself. As a result, the sufferer will feel uncomfortable with this condition.

Actually, in the state of bone health should be treated early. Because the porous bone takes place in the long term. Quoted from She Knows, there are several steps that can be done to maintain bone health:

1. Strengthening the muscles with weight training. The stronger the muscles will prevent osteoporosis and osteoarthritis. Strong muscles also help reduce the pressure on the joints thus preventing pain and stiffness. Types of exercises that can be done include squats and lift weights.
2. Always train the bone with physical activity. Daily routines are physically active tend to help the bones stronger. Other movements that can be done is jump rope or heavy lifting.
3. Quit smoking. Smoking can reduce bone mass. Bones tend to be brittle. And, women who smoke are more fragile bones than women nonsmokers.
4. Soak up the sun 4. Sunlight - especially in the morning and evening - will lead to the formation of the vitamin in the skin below. These vitamins along with calcium to make strong bones and compressing. Of Vitamin D can also be obtained from eggs, salmon, and other foods. In addition, vitamin K also multiply with vitamin D makes beneficial to bone proteins.
5. Minimise alcohol intake. Alcoholic beverages reduces levels of vitamin D in the body. This encourages bone fragility.
6. Increase eat fruits and vegetables. This natural food tends rich in various nutrients including beneficial to bones. Vitamin K, magnesium, and potassium are some good nutrition for bone and can be obtained from fruits or vegetables.
7. Reduce caffeine. But avoid drinking too much coffee. Too much caffeine in the body can inhibit the absorption of calcium in bones.
8. Eating lebh much potassium and omega-3 fatty acids Both of these nutrients can nourish the heart as well as strengthen bones. Both also works with calcium to make bones more bones. Potassium can be obtained from bananas, sweet potatoes, to yogurt. While omega-3 fatty acids found in fish, whole grains, until the beans. Eating salmon twice a week is enough to meet the omega-3 fatty acids in the body that support bone density.

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