How to Keep Your Bones Strong and Healthy
Bones are quite literally the support system of the body, so it's super important to keep them strong and healthy. Though weak bones may seem like an old person problem, there's plenty we can do early in life
In childhood and adolescence, most of our bone growth and bone density occurs. Girls reach their maximum bone density by age 18. For boys, this occurs by age 20. In adulthood, it is important to maintain bone density and try to slow the rate of bone loss. As we grow older, our bodies lose bone density.
1. Choose calcium-rich foods like:
Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, beans, nuts, seeds and fortified orange juice. Find out more about calcium-rich foods here.
2. Get enough vitamin D
Vitamin D helps you absorb calcium in foods. You can find vitamin D in:
To get enough vitamin D each day, Canada's Food Guide recommends that everyone over 2 years of age drink 500 mL (2 cups) of milk or fortified soy beverage every day. If you are over the age of 50, Health Canada also recommends a vitamin D supplement of 400 IU every day.
3. Get enough nutrients for healthy bones
Potassium, vitamin K and magnesium help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains and fish. Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.
4. Stay active
Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong.
5. Limit caffeine
Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should have no more than 300mg caffeine per day.
6. Limit alcohol
Drinking alcohol can contribute to bone loss. If you drink, have no more than 2-3 drinks per day.
Bones are quite literally the support system of the body, so it's super important to keep them strong and healthy. Though weak bones may seem like an old person problem, there's plenty we can do early in life In childhood and adolescence, most of our bone growth and
Green chilly does more than adds hot and spicy taste to food. It is good for health. There's no doubt that a perfect balance of spice and taste is essential in achieving ultimate deliciousness in food. The balance of flavour is an art of seasoning. And, green chilly
Have you ever noticed that every time you're thirsty, a cool glassful of water quenches your thirst better than any soda, coffee or tea? We might love indulging in soft drinks, mocktails and coffee. But water will always make us feel more satisfied than any of these
All of you are already aware of the importance of the kidney for the entire body and overall health. These bean shaped organs filter around 120-150 quarts of urine, waste and excess fluid daily. It also protects the body against the accumulation of waste. Their
Subscribe to our Newsletter and never miss a article
Here is a list of top 10 best inspirational and motivational movies. Some of the movies are based on real life incidents, while others are great work
The countries with the highest murder rates may surprise you. It’s a known fact that the modern world is everything but a safe place. But it’s
NASA have incredible records of space achievement than any other space agency in the world. From successful manned mission to Moon in 1969 to on
Most of the people think why to wear a watch when they already have smartphones always in their hand. Well, it's a same question like why to have a
Researchers have discovered the hottest planet ever known, with a surface temperature of 4,327º C – almost as hot as our Sun’s surface. While
Smartphones have become our biggest friends in a day to day life. We probably spend more time with our smartphone than any other device daily. But
प्यार एक छोटा सा शब्द ! चाहे तो किसी की जिंदगी आबाद कर दे
A long time ago, in a land far away... there were no space movies. Luckily, we have lots and the Guardian and Observer's critics have picked the 10
Which is the strongest currency in the world? As our list of 10 strongest currencies in the world unfolds, you will come to know that the United
Onn the surface, Tom Cruise has a reputation for being a soft celeb. Despite an increasing collection of leading roles in big budget action flicks,
As a parent, only you can help your kid understand the concept of morality. But, kids typically don’t like lectures!. So, how do you teach them
Height has always been a matter of concern for all of us. People of short height often suffer from low confidence and inferiority complex when they
Mother Nature has the power to mesmerize us every now and then with new findings and unique organisms be it big or small or weak or strong. Usually
Of course, trains can’t fly over oceans like airplanes. But that doesn’t mean trains can’t run as fast as planes. Fortunately, some trains in
Following are the list of "Top 10 Best Tamil Horror Movies" Which is famous in Tollywood and Bollywood.