Health care | How will you take care of your bones?

Bones

Human bones

Bones is the most important things in our body. Our bones play an important role in our daily life. If you can’t make it healthy than result would be negative. Because everything thing is depend on your body like physical activity, mental activity, doing work, means in our daily routine we need to use our body, for this daily routine we have to keep our bones and body healthy to face the problem. you can take many steps to optimize your bone health. Like eat well balanced diet rich in calcium and vitamin D  engage regular in physical and mental activity.  For more knowledge read below.

                                       

Importance:

You all know that your body is most important than anything. If you do not take care of bones, it will get weak faster and after some time you look elder fast. Your muscle will change, joint and bones affect the poster and walk and leads the bones weak an slowed, people lose bone mass or density as they age because bones lose calcium and other minerals. When your age around 37 or 38 you feel older. Healthy lifestyle choice such as rich diet ,exercise and meditation can help to prevent further bone loss and reduce the risk of fractures. But only lifestyle changes may not be enough, if you lost a lot of bone density.

                                               

Tips:

The best advantage is exercise, you can prevent  the bone weakness by doing it regularly. It will not only prevent the bone weakness but also it helps to build you body, your new blood cells. It reduce the heart disease,  helps in making you active and fit body it will make your  bones more stronger. Here for stronger bones you can use and eat high calcium foods during the day. Calcium is the most important mineral for bones. Because old bone are constantly broken and it replace by new bone cells.its important to include high calcium food in you daily routine. To get better bone structure and strength. Or you can use vitamin D to support  your bones and teeth structure.  Where vitamin D improves calcium absorption and bone growth. These things are important in life and help as you age.

                                 

Cause:

there are many things to care for you bones  in daily life such as alcohol while less amount of alcohol is considered safe but drinking regularly more alcohol, too many soda flavoured sodas , some studies have leads bone loss with both the caffeine and the phosphorous in these things. Too many tea or coffee can also rob you bones of calcium. High salt food, excess salt cause your body release calcium, which is harmful for your bones. Beans, legumes, excess vitamin A can leads to bone loss.

                                         

Symptoms of weak bones:
You can face weak bones due to many reason such as any disease like "brittle bone disease" osteogenesis imperfecta (OI) is genetic disorder that causes weak bones that break easily in addition to other symptoms. it can be managed by your healthy lifestyle, medication or surgery. the other symptoms of weak bones are weaker grip strength, weak and brittle fingernail, nail health can signal bone health, back pain, loss of height over time, a stooped posture, a bone that break much more easily than expected. this is the common symptoms of weak bones. but don't worry you can make it stronger in little exercise and practice.

Make your bones stronger:

There are many tips to help to get stronger bones and body such as foods and fruit- canned sardines and salmon,  fatty varieties such as salmon, mackerel, tuna and sardines, and fruits are like collard green, turnip green, kale, okra, chines cabbage, dandelion greens, mustard greens and broccoli. include rich calcium diets,  vitamin D, vitamin C level with greater bone density. Vitamin E is a fat soluble vitamin with antioxidant properties that help protect cells against breakdown. But some time it can be dangerous. There are many types of nuts that is good for healthy fats, protein and nutrients like calcium and magnesium. Some ideal  nuts such as almonds, sunflower seeds are among the highest in calcium, eat a regular basis as a snack to promote bone health.

There diets are milk, eggs, Cheese and other dairy foods, green leafy vegetables, such as broccoli, cabbage and okra but not spinach, soya beans, tofu, soya drinks ad added calcium, bread with anything made with fortified flour. Fish where you eat the bones, such as sardines and pilchards. You can add some juice such as 100% orange juice support healthy bones and connective tissues. Include vitamin K have higher bone density.

                                      

Do your bones get bigger when you do exercise?
bone, too grow stronger and bigger through adolescence and young adulthood by by responding to heavy impacts and loads. such as running and lifting weights, by regrowing, bigger and stronger bones. but there's an age cutoff by which bones can not grow larger.
but while doing exercise your body and muscle improve. exercise works on bones much like it works on muscle. because bone is a living tissue, while doing exercise it changes in response to the forces placed upon it. it means it produce more cells and becoming more stronger, bigger and dense.

Tips:

1. Hiking. 
2. Dancing.
3. Tennis.
4. Stair climbing.
5. Jumping rope.
6. jogging/running
7. Aerobics.