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Nowadays, bone problems are common among many people, from young to old. Weak bones can have a serious impact on our lifestyle and increase the risk of fractures, resulting in an increased risk of death. If your bones remain strong you will remain healthy and active. A little neglect of bones can cause huge damage. Any bone pain should not be ignored.
Here are 5 tips to strengthen bones
1. Include calcium-rich foods in your diet
Include foods that contain good amounts of protein and calcium. For this, consume milk and milk products, pulses, pulses, soybean, dry fruits, green leafy vegetables, butter, eggs and fish. An adult requires 1 gram of calcium per day. This much calcium can be obtained in a week by consuming one glass of milk, one bowl of curd, one glass of butter, 250 grams of cheese etc.
2. In the sun
Sit: Sitting in the sun provides Vitamin D which is very important for bones. If possible, sit in the sun for 20 to 30 minutes daily. In summer, it is best to be in the sun between 8 am and 10 am. While sitting in the sun, 80 to 85 percent of the body should be open, that is, no clothes should be covered over it so that direct sunlight does not fall on it.
3. Do outdoor activities
Outdoor activities are very important for strong bones. It would be better if you go out and play football, volleyball, badminton or other sports that involve a lot of running. Play for at least 1 hour daily. If playing is not possible then exercise for at least 30 minutes to 45 minutes every day. This may include brick walk, cycling, dance etc. If you work in office then do not sit on the chair continuously. Get up and stretch every hour.
4. Rest is also important
It is not that you just keep running to strengthen your bones. Rest is also important. If you get injured or get a sprain in your arms or legs while doing any activity, do not ignore it. Do not do anything that puts pressure on the injured area. If the injured area is red and swollen then it would be good to apply ice on it.