The human skeleton is a complex structure that supports the weight of the entire body and provides stability that enables normal movement. In addition, bones play a very important role in providing other vital functions, such as the production of sufficient red and white blood cells, which prevents the development of several diseases.
The problem is that many factors can weaken bones and cause diseases that significantly impair the quality of life.
Osteoporosis is one of the problems that affect the bones the most. This is a consequence of bone loss.
Many people are at risk and can become victims of this disease without even realizing the real state of their health.
The fact is that at first osteoporosis does not have strong symptoms. Usually, the disease develops imperceptibly until the damage becomes much more serious.
Fortunately, there are many ways to prevent and treat osteoporosis. So you can avoid complications and irreversible damage.
1. Eat more milk dairy products
Regular consumption of dairy products is one of the best ways to strengthen and protect bones.
Such food contains a lot of calcium, a mineral important for the formation and strengthening of the skeletal system.
However, first, you need to determine if you are lactose intolerant. After all, if you suffer from this disorder, dairy products can be harmful, and you will have to look for an alternative to them.
2. Increase your consumption of green vegetables
Green leafy vegetables are a great source of calcium and other important nutrients that help build bones.
They are low in calories and contain many antioxidants that reduce the negative effects of free radicals.
Here are a few of the best:
- green salad
3. Eat dried fruits and nuts
Although dairy products are best known for their calcium content, this nutrient can also be consumed from plant-based foods.
Dried fruits and some seeds are rich in calcium and other minerals needed for bone health.
You can also get a good dose of calcium from:
- sunflower seeds
- chia seeds
4. Do not forget about vitamin D
Although calcium is the main nutrient needed for bone formation, it is important to remember that it is only absorbed when the body has enough vitamin D.
That is why it is important to consume foods that contain this vitamin and spend at least 15-20 minutes in the sun every day.
However, enjoy the sun’s rays only at a safe time of day and use appropriate products against sunburn and damage.
5. Forget about smoking and alcohol
Toxins contained in cigarettes and alcoholic beverages are harmful to the health of bones and other body systems.
Excessive consumption of these products impairs reflexes and increases the risk of falls and potential fractures.
In addition, they change the processes in the body, in particular the purification of the bloodstream, and can lead to the development of serious diseases.
6. Exercise regularly
If you stick to a regular training regimen, your bones become stronger, and the risk of injury and the chance of premature wear and tear of cartilage tissue are reduced.
Some exercises are specifically designed to improve bone health and prevent loss of bone mass.
7. Try to eat less sugar
Such food is very acidic for the body, so it is forced to use mineral reserves to balance the pH level.
Because calcium is spent on performing other tasks, the condition of bones and teeth deteriorates significantly.
In conclusion, we would like to point out that simply by improving your daily habits, you can reduce the risk of developing bone problems.
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