How to Make Your Bones Strong and Healthy : Food and Exercise Tips for Bone Health!
Do you take Care of your Bones? Watch out for the warning signals.
Many people look quite healthy from outside, but they do face some kind of stiffness and painful conditions, in their bones or bone joints.
As we age, these kind of pain might aggravate, and make normal life, difficult.
The person affected with the unhealthy bones, finds it difficult to walk, to sit comfortably, to sleep, to bend, or to lift, even the light weight objects.
If not paid attention to this, the problem of the weakness in the bones, pain, related muscle spasm, can lead to joint destruction. This further can result in limitation of the joint movement or even worse, deformities.
A specific mention is necessary, as regards the women here. The women in particular, undergo a lot of changes, physically and emotionally, at different stages of life. But after the onset of Menopause, due to the various hormonal changes, bone health must be paid attention to.
What can you do, to keep your bones healthy?
- Eat foods rich in Calcium,
- Vitamin A and D—which is essential for bone health,
- Exercise, especially meant to strengthen bones,
- Detoxify, to boost digestion, to improve absorption of the nutrients,
- Lead a healthy lifestyle, and have a positive thinking.
7 Foods, you must eat, for strong and healthy Bones.
It‘s quite common to buy the artificial supplements from the chemist, and start taking them.
But why not depend on the Mother Nature, which has abundance of food, available for the bone health. And, they can get absorbed in our digestive system, in a better way.
Check this out----
1. The humble milk, and milk products:
Milk is the most obvious solution, for building strong and healthy bones. You can even opt for curd or yoghurt, paneer or cottage cheese, or other dairy products. Dairy products are rich sources of calcium.
2. Carrots, Spinach, Pulses:
Some people can not digest milk. For them, taking the juice of Carrots and Spinach mixed together, is a very healthy option, for making the bones healthy.
Carrots are a rich source of Calcium, and it is also rich in Anti oxidants.
3. Pulses/ Lentils:
All whole pulses like the Rajma or Kidney beans, Kabuli chana or Chick peas, kala chana or Horse gram and other Lentils are rich sources of Calcium, and should be included in your daily diet.
An equal amount of black and white Sesame seeds and Flax seeds, is a very good source of Calcium.
You can make a tasty snack of it. Dry roast lightly, 1 teaspoon each, of the white and black Sesame seeds and Flax seeds, and eat it everyday. You may add a pinch of salt, if you like.
5. Green Leafy Vegetables:
Other rich sources of Calcium, Vitamin A and D required for bone health, can be found in Soya beans, Broccoli, green leafy vegetables, figs etc.
6. Fenugreek seeds:
Fenugreek seeds or its leaves (Methi daana or patte in Hindi), are very good for the bone health. You can soak the seeds in water overnight, and drink it’s water the next morning. It’s leaves can also be mixed, in the dough of bread or chapati, after washing, cleaning and cutting it. Fenugreek has huge amount of calcium.
7. Cod liver oil:
Cod liver oil is also good for boosting the bone health.
Yoga for Bone health, Source: You tube
Exercise is very important for the bone health
- Performing some exercise, for the bone health, is essential everyday. Not only will it help to improve your bone health, but it will also build your muscle strength and coordination of your body.
- Regular exercise, can help to prevent diseases, such as Arthritis, Osteoporosis and other bone related diseases.
- As we age, we begin to lose the bone mass and density. Bone strength exercises, such as weight training, climbing the stairs, weight bearing exercises, can help to rebuild, and maintain the bone density.
- A 30 minute schedule will be good enough, to maintain the bone health. However, if someone is suffering from some health issues, such as Diabetes, Hypertension, Cardiovascular diseases and other ailments, it’s important to consult their physician, before following any exercise program.
- If someone already has Arthritis or Osteoporosis, the doctor's or physiotherapist's advice must be taken, before embarking on any particular exercise. Because, if the person is already in pain, the exercises may worsen the situation.
- Proper guidance by a qualified Physiotherapist is absolutely important, since any wrong movement of the limbs, can worsen the condition.
Specific Yoga asanas, such as:
- SUPT VAJRASANA,
are also good for strengthening the bones. They must be performed under expert guidance.
Regular yoga practice, provides relief, and the dependency on the pain killers, is reduced. As we know, the pain killers have, a lot of side effects.
Do you take extra care of your bone health?
To Sum Up:
- If we do not take care of our bones, right from the childhood, slowly and gradually, they begin to lose their mass, and they become brittle and fragile, and this might lead to fractures as well.
- Strong and healthy bones support us, and help our movements and also protect our vital organs, such as the heart, lungs, brain and other organs.
- It is never too late, to take care of your bones. You can do it at any age.
Bone healthy foods, Source: You tube
Calcium rich foods, Source: YouTube
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2013 Chitrangada Sharan