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Top Bone Strengthening Tips

 Osteoporosis is a disease that damages the bones, making them brittle and easily breakable. The disease leads to a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures. Our bones are always building and breaking down their issue; when the balance between building and breaking is changed, then the bone density goes down. With age, this problem has a horrible way of increasing in occurrence.


Here are 10 important tips for the treatment and prevention of decreasing bone density:

1. Physical activity

Physical activity, besides being the best thing you can do for yourselves, helps the bones become denser by putting pressure on them, which may prevent the disease to begin with. We recommend using weights to strengthen the skeletal muscles.

2. Increase your calcium intake
Osteoporosis, tips, health

Good sources: Green leaves, soy, sardines, broccoli and nuts. Regular bovine milk isn't that good a source of calcium because of its low absorption rate.

3. Increase your omega-3 intake

These fatty acids can be found in flaxseeds or fish: Salmon, cod, and halibut - and are essential to keeping your bones strong.

4. Reduce caffeine and alcohol intake
Osteoporosis, tips, health

Sorry, but coffee and alcohol 'release' calcium from the bones and damage the hormonal balance in the body, which is important to keep them strong.


5. Reduce red meat

Seems like we're taking all the fun out of lunch, but eating red meat actually reduces the absorption of calcium in the body.

6. No smoking
Osteoporosis, tips, health

Cigarette smoke damages bone density.

7. Eat nuts and almonds

They contain magnesium which is essential to the process of absorbing calcium.

8. Get at least 15 minutes of sun exposure a day
Osteoporosis, tips, health
Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which functions as a sort of glue and helps keep the bone density up.

9. Eat sunflower seeds
They contain zinc, a key mineral for maintaining strong bones.
10. Make sure you're not lacking in these elements
Osteoporosis, tips, health
According to professional opinion, take the following: boron, silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6, and folic acid.
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Related Topics: tips, advice, health, osteoporosis, bones
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