Bones are the basis of life for our bodies. They keep us in shape, help us get up, and keep everything in place. It is important to give them as much love and attention as possible. Through nutrition and exercise, you can make your bones bigger and stronger.
Definition Osteoporosis:
Osteoporosis, or porous bones, are conditions in which human bones become weak and brittle. When healthy, the body will perfectly remove and create new bone tissue. In osteoporosis, the body removes bone tissue faster than it can produce. This makes bones porous and increases the risk of fractures.
Bone Healthy Eating:
Eating these foods daily
can have a major impact on your bone health. The regular selection of fresh
fruits and vegetables, beans, whole grains, nuts and seeds, low-fat dairy, and
fish is the best food.
- Fruits: papaya, orange, raisin,
banana, plantain, plum, grapefruit, strawberry, and pineapple.
- Vegetables: spinach, kale, kale,
mustard vegetables, broccoli, potatoes, bell pepper, and Brussels
sprouts.
- Legumes: chickpeas, black beans,
pinto beans, kidney beans, lima beans, and black-eyed beans.
- Whole Grains: oats, brown rice, barley,
millet, bulgur, and buckwheat.
- Nuts and Seeds: almonds, pecans, walnuts,
pistachios, cashews, and Brazil nuts.
- Dairy Products: low-fat or low-fat
yogurt, milk, and cheese.
- Fish: canned sardines, salmon,
mackerel, and tuna.
For bone health, it's important to note that some foods can interfere with your efforts to build stronger bones. Some other recommendations include limiting salt intake, reducing alcohol and caffeine intake, and limiting soda intake.
Practice Bone Health:
The more you ask for
bones, the bigger the bones get, stronger and denser. If you don't engage in
activities that tax your bones, they won't receive information that requires
strength. Those who don't exercise are at risk of decreasing bone mass or
density. When you do weight-bearing exercises, the brain sends chemical
information to the bones and tells it to be ready to withstand weight and
impact.
There are two types of exercises that are important for building and maintaining bone mass and density:
Weight-Bearing Exercise:
Weight-bearing exercises are exercises in which the body resists gravity, such as running, walking, climbing stairs, dancing, and playing tennis. These are the weight-bearing movements of the feet and legs. Every time the footsteps on the ground, it pressures the bones to respond by maintaining or sometimes increasing strength, which can be measured by increasing bone mineral density.
The greater the impact of active exposure, the greater the benefit to the bone. Therefore, weight-bearing exercises, including running or jumping, are more beneficial to bone health than lighter weight-bearing exercises such as walking. While swimming and cycling are good aerobic exercises, they are not stressful.
To maintain the bone-enhancing effect of weight-bearing exercises, exercise regularly for a long time. When you stop exercising, the benefits disappear. Experts recommend 30 minutes of weight-bearing exercise every day to maintain bone health.
Resistance Movement:
The second type of exercise that is important for bone health is using muscle strength to improve muscle mass and improve bone resistance. These activities include weight liftings, such as using a local weight lifter at the gym and a weight lifting machine. Resistance training for 2 to 3 days a week (30 minutes per session) has been proven to help maintain bone health.
5 tips for Strong Bones
- If you sit for a long time,
stand for 5 minutes every hour.
- Walking and standing as much as
possible during daily activities.
- Stand as straight as possible
and lift your head up to the ceiling.
- Wear shoes with soft soles and
thick socks to reduce the impact of load-bearing joints.
- Avoid lifting your waist while
lifting to prevent objects from falling to the floor or low places. The
knee is bent. Keep your back straight while bending.
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