As the time passes, you will age and your bones will become thin. Ultimately, your bones will lose the density, making you prone to injury in the process. However, you can prevent your bones from losing the density. You can stop the thinning process (known as osteopenia) as well. So, in this article, we are going to share the effective tips to build strong bones and muscles. Let’s have a quick look at the article.
1. Eat calcium-rich foods
If you choose to eat calcium-rich foods such as milk, cheese, yogurt, and kefir, your bones will not become thin. In addition, you should go for non-dairy sources for getting calcium like rice beverages and fortified soy with canned salmon, beans, seeds, nuts, leafy green vegetables, and orange juice.
2. Take Vitamin-D rich foods
Again, if you choose to eat Vitamin-D high foods like fortified soy and rice beverages with milk and margarine, fortified orange juice, egg yolks, and fatty fish such as salmon and sardines, your bones will remain strong for a long time. Additionally, adults can drink 500 mL (2 cups) of milk or fortified soy beverage daily. In case, your age is more than 50, you can take Vitamin D supplement of 400 IU daily.
3. Take nutrient-rich foods to make your bones strong
If you don’t get enough nutrients, your body and bones will ultimately become susceptible to injury. Note that Vitamin-K, magnesium, and potassium assist the body in the calcium absorption process. So, if you can take these nutrients on a daily basis, your bones will not become thin. Moreover, protein helps the body to build muscle, which is why our bones remain strong. Therefore, you should take these foods such as seeds, nuts, fruits, vegetables, whole grain, and fish to get these nutrients. As for protein, you can eat meat, fish, shellfish, and legumes regularly.
4. Go to gym and remain active to keep the bones strong
Staying active by doing or going gym on a regular basis can make your bones strong. In that case, you must ensure 150 minutes of active workout per week. To remain active, you can do various workouts and exercises such as running, low-impact aerobics, hiking, tennis, and golf.
5. Start doing exercises on a regular basis
To enhance your body strength, you can start doing weight-bearing exercises such as jogging, high-impact aerobics, climbing, basketball, and tennis. Remember that this type of exercises can compress your bones, meaning that they will only become stronger in the future. You can also use an elliptical machine to do the walking and running. And always consult with your doctor first.
6. Avoid smoking and drinking excessively
Do not drink obsessively or get indulged in drinking excessive alcohol. If you smoke or drink excessively, the tobacco will make your bones thin. The reason is tobacco or alcohol are behind the loss of mineral density.
7. Don’t take caffeine too much
Taking too much caffeine can hurt your bones. If you take too much caffeine, it can decrease the number of calcium you absorb. So, take caffeine as much as 400mg per day (for adults 2-3 cups of coffee every day.
The next thing you should do is to follow the above tips to ensure your bones remain strong. If you have a further recommendation, be sure to add to our tips by leaving a comment below.