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The bone is one of the major compositions of the human body and yet we usually dont take it into account in our daily activities. We think of how to get clear skin, how to gain or lose weight, how to build our muscles. But we rarely think about how to strengthen our bones until we fall and break a bone.
Bone health is very important. You cant do anything with fractured or broken bone. But you can do everything you want to do even if you have acne. Or you are fat or skinny. You can still do your job even if you haven’t built your muscles. But break a bone and you cant work or go anywhere. That shows how important your bone health is.
So the question today is, are you taking very good care of your bones?
To take good care of your bones, you can start by knowing your bone strength by taking a bone density test. A bone density test measures the amount of bone minerals in your bone tissue. The process is called densitometry and it indicates if you are at risk of a bone fracture or osteoporosis.
Densitometry is a very simple and painless procedure. You lie down on an xray table and the dexa scanner is used to scan your body to measure your bone density. No need to worry if you are claustrophobic because you just have to lie down on a table in a very open space and it takes less than 15 minutes to complete.
WAYS TO STRENGTHEN YOUR BONES
1. Yoga and exercises
Exercising and yoga are very effective ways to strenghten your bones. So try to do some exercises and yoga at least twice a week. And you can also do some few stretches daily. You don’t necessarily need specific time to stretch. You can stretch anytime, no matter where you are or what you are doing.
Even at work, you can get up from your desk and do a few stretches every few hours. Remember to also do some stretches before working out.
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2. Take in foods that strenghten bones
To strenghten bones, you have to take in foods that are rich in calcium and Vitamin D. Calcium helps to build and maintain strong and healthy bones and Vitamin D helps the body to absorb and use calcium from the food we take in.
Foods that are rich in calcium
Foods that are rich in calcium includes;
- Dairy products like yoghurt, milk and cheese
- Fishes like salmon, tuna and herring
- Nuts and seeds: These include; almond, brazil nuts, flaxseeds, chia seeds
- Vegetables and dark leafy greens: brocolli, kale, spinach, bok choy and red beans
- Dried herbs: rosemary, basil, oregano
Foods that are rich in vitamin D
Vitamin D rich foods include; milk, oranges, eggs, salmon and tuna.
Include more of these foods in your diet to ensure your body gets enough Calcium and Vitamin D.
Green juices and smoothies
You can also include some green smoothies in your diet. Green smoothies are healthy and nourishing and helps to strengthen your bones. Try blending brocolli, kale, parsley, apple and some water. You can add a little ginger for some flavour. This is a very great source of all the vitamins and nutrients you need to help strengthen your bones.
3. Vitamin D and Calcium supplements
You can also make sure you are getting enough calcium and vitamin D by taking in food supplements that contains vitamin D and calcium. You must however remember that food supplements are not substitutes for food. So you must always make sure you eat right and take in foods that contain vitamin D and calcium.
Bone health is very important. Make sure you follow the tips above for a healthy and strong bone. Dont forget to get a densitometry to know your bone strength.
*this is a collaborative post