Health & Fitness

Bone Health And Fitness

As a natural part of aging, Bone loses their density gradually. Osteoporosis is the main cause of of bone breakage in old age. People over 50 years of age face this problem more frequently. There are no symptoms of osteoporosis, but it can be seen in an X- ray of a broken bone. So, it’s really important to take care of your  bones. Here are a few tips, which will help you to main your bones.

Have Calcium rich diet

An adult person should have 700mg of calcium in his diet. However, if he is diagnosed with osteoporosis, it should be nearly 1,200mg. You can get this calcium by yoghurt, cheese, almonds and spinach.


Your body needs Vitamin D to   absorb calcium. Other than calcium, it’s important to have this vitamin too. You can get it by taking oily fish, cereals and egg yolk. If you will be exposed to sunshine, your body can produce its own vitamin D. It is recommended to sit in sun three times a week, for 15 minutes.

Balanced diet

We don’t realize, but some foods increase the level of acids in our body, like meat and cheese, if taken in excessive  amount. These acids can drain the calcium out of your body, which leads to bone weakness. So, having a balanced diet can help you  to overcome  and you will not develop acids. You should add fish, eggs, nuts and seeds in your diet.

Stop Smoking

If you want to slow down the process of osteoporosis, you have to quit smoking. The more you smoke more easily and quickly your bones will deteriorate.

Reduce intake of salt

Salt increases the loss of calcium from our body. So, make sure that you don’t take more than 6g of salts in a day. 6g is equal to one teaspoonful. You have to keep an eye on food labels, you know the quantity of salt in your food. Processed foods have more slat content as compred to freesh  fruits. Moreover, Pizza, soups and cooking sauces have more quantity of salt.

Physical activity

Physical activity gives strength  to your bones, for this purpose you can do weight bearing exercise,  five hours in a week.  You can walk or run as well. Playing ne ball, tennis or golf is also a good way to keep your body active. Cycling and dancing are also good exercises. Carrying weights can also help, as we comping lift shopping bags and other household items.


Keep an eye on your drinks

Some drinks are useful for human body, while others are not. Tea, coffee and alcohol should be avoided as they reduce the calcium absorption in your body. On the other hand water and juices are good for your health .

Healthy weight

Too much weight is not recommended and at the same time, you should not be underweight. Don’t go on crash dieting program to reduce your weight. If you are overweight, it’s important to lose your weight but proper planning is important.

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