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Food and Exercise Tips for Bone Health

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Bones form the basis for life as we know it in our bodies. They give us shape, help us stand upright and keep everything in place. It is important to give them as much love and attention as we can. Through diet and exercise, you can build your bones to get bigger and stronger.
Define Osteoporosis
Osteoporosis, or porous bones, is a condition in which the body’s bones become weak and brittle. When the body is healthy, it perfectly removes and forms new bone tissue. In osteoporosis, the body breaks down bone tissue faster than it can grow more. This leads to bones that appear porous and increases the risk of fracture.
Bone Health Foods
The foods you eat every day can have a huge impact on your bone health. Regular selection of fresh fruits and vegetables, legumes, whole grains, nuts and seeds, low-fat dairy, and fish are some of the top foods to try.
Fruit: Papaya, orange, raisins, banana, plantain, plum, grapefruit, strawberry, pineapple…
vegetables: Spinach, kale, collards, mustard, broccoli, potatoes, peppers, Brussels sprouts…
legumes: Chickpeas, black beans, pinto beans, kidney beans, lima beans, black-eyed peas…
full grain: oats, brown rice, barley, millet, bulgur, buckwheat…
nuts and seeds: Almonds, Pecans, Walnuts, Pistachios, Cashews, Brazil Nuts…
Dairy products: Low-fat or low-fat yogurt, milk and cheese
fishes: Canned sardines, salmon, mackerel and tuna
In the interest of bone health, it’s important to note that there are some foods that might dampen your efforts to build stronger bones. Limiting your salt intake, moderating your alcohol and caffeine intake, and limiting your consumption of soft drinks are some additional recommendations.
Exercising for Bone Health
Bones get bigger, stronger, and denser the more you use them. If you’re not engaging in activities that put stress on your bones, they’re not getting messages that they need to be strong. Those who do not exercise are at risk of having lower bone mass or density. When you lift weights, your brain sends a chemical message to your bones telling them to be ready to handle the weight and impact.
There are two types of exercise that are important for building and maintaining bone mass and density: weight-bearing exercise and resistance exercise.
weight bearing exercise
Weight-bearing exercises are those that get your body to work against gravity, like running, walking, climbing stairs, dancing, and tennis. These are exercises where your feet and legs support your weight. Every time your foot hits the ground, you put stress on your bones, which respond by maintaining or sometimes increasing their strength, which can be measured in the form of increased bone mineral density. The higher the impact of activity contact, the greater the benefit to your bones. Therefore, weight-bearing exercise such as running or jumping is of greater benefit to your bone health than lighter-weight exercise such as walking. Swimming and biking aren’t weightlifting, although they’re great aerobic exercise.
To maintain the bone-strengthening benefits of strength training, you need to do it long-term and regularly. When you stop exercising, the benefits wear off. Experts recommend 30 minutes of physical activity daily to maintain bone health.
resistance exercises
The second type of exercise important for bone health is resistance exercise, which uses muscle strength to improve muscle mass and strengthen bones. These activities include weight lifting, e.g. B. Using free weights and strength machines, which you can find at your local gym. Incorporating strength training 2 or 3 days per week for 30 minutes per session has been shown to help maintain healthy bones.
5 tips for strong bones

     <li>    If you sit for a long time, stand up for 5 minutes every hour.</li> 
     <li>    As part of your daily activities, walk and stand as much as possible.</li> 
     <li>    Try to stand as upright as possible and raise your head towards the ceiling.</li> 
     <li>    Wear soft-soled shoes and thick socks to reduce impact on weight-bearing joints.</li> 
     <li>    Avoid bending at the hips to lift objects off the floor or in low places.  Instead, bend with your knees.  Keep your back straight as you bend.</li> 
    </ol>    You don't have to go to a gym or pay for a personal trainer to be physically active.  Starting with these suggestions can help strengthen your bones.  Once you feel confident, you can start building a regular exercise routine.

    Note: Always consult your doctor before beginning any exercise program
    <strong>For checking... </strong>
    <p>Good nutrition and daily exercise are the keys to opening the door to great bone health.  The more often you make these choices, the more natural it will feel.  Be patient and remember health is a journey.</p> 

Thanks to Bonnie R Giller

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