How To Make Your Bones Stronger
Bones form the basic structure of the body and provide support and strength. However most of the times due to the lack of bone building nutrients in our diet we suffer from weak bones that are very prone to damage. This happens particularly after the age of 30 when people generally suffer from different types of bone diseases. However maintaining strong and healthy bones is not that tough either. Here’s how you can maintain strong bones:
Calcium and Vitamin D:
Have a diet rich in calcium and vitamin D. Vitamin D helps in the absorption of the calcium in the bones. Have a diet full of milk and milk products, vegetables, broccoli, sardines, oysters etc.
Controlling Protein Diet:
Most of the times if you depend heavily on high protein diet, then the protein absorption in the tissues and the muscles cause significant loss of calcium from the body and ultimately weakening of the bones.
Exercise:
High power exercises, weight training, etc are very good for the development of healthy bones in the body.
Sulphur, Magnesium, Silica:
These minerals have known to increase the absorption of the calcium in the cells. Onions and garlic are rich in sulphur but even if you do not get enough of these minerals, it is always better to have supplements.
Controlling Phosphate and Whole Grains:
Avoid foods with high levels of phosphorous in it. It increases the calcium loss of the body. Moreover it is also not advisable to have whole grains while having calcium rich food as it may hamper the absorption of calcium.
Control Caffeine:
Most of the coffee and tea lovers, beware, caffeine is highly detrimental to bone health and should be avoided at all costs.
Bone Strengthening Herbs:
Dandelion roots, Rose Hips, Alfalfa grass are all known to have bone strengthening properties.
