Bone density reaches its maximum by age 18 in women and 20 in men. Thus, it is important to maintain bone density in your adulthood. So, keeping your bones and knowing the tips for good bone health can reduce the risk of osteoporosis as you age.
If you are wondering How to Make Bones and Joints Strong then here are some tips and tricks to improve your bone health.
5 Tips For Good Bone Health
Food plays a very important role in maintaining your bone density. So, we will begin with food for strong bones and joints.
1.Calcium
It helps in preventing osteoporosis and keeping your muscles strong. Hence, an average adult requires 1000 to 1200mg of calcium per day. Also, some calcium-rich food that you should include in your diet are as follows:
- Dairy products like Milk, Cheese, and yogurt.
- Soy products, beans, nuts, and seeds
- Leafy green vegetables and canned seafood like salmon
2. Vitamin D
Vitamin D helps in better absorption of calcium. Food that is high in Vitamin D is as follows:
- Fortified Orange juice, soy, and rice beverages.
- Milk and yogurt
- Fatty fishes and egg yolks
Hence, People above the age of 50 are also recommended to take 400IU supplements of Vitamin D.
3. Nutrients For Stronger Bones
If you are thinking about How to increase bone calcium? Then the answer is Vitamin k, magnesium, and Potassium. Also, they help you use and absorb more calcium. Food that is a good source for these nutrients are as follows:
- Legumes: beans, lentils, and peas
- Meat, poultry, and fish
- Nuts and seeds
4. Control your caffeine intake
Too much caffeine can hamper calcium absorption in your body. Do not consume more than 400mg( 2-3 cups ) of caffeine daily.
5. Exercise for Strong Bones
Try to incorporate 20 to 30 mins of exercise 3-4 times a week. Althoguh, this helps in making your bone stronger for the long run. Here are some simple exercising Tips For Good Bone Health that you can try
- Weight-bearing exercise: Running, walking, dancing, and hiking
- Resistance activities: lifting weights, push-ups, pull-ups, and sit-ups
- Stretching: yoga
So these were some tips to maintain your bone density. They can help you increase bone density.
However, if these tips are not working for you then you should visit an orthopedic doctor. moreover, if you are from North-East India then we would like to refer you to the best Orthopedic Doctor in Patna, Dr. RamaKant Kumar.
Dr. Ramakant Kumar – Best Orthopedic Doctor
Dr. Ramakant Kumar is internationally recognized as a high-profile orthopedic surgeon. Also, his research on “Expression of Vascular endothelial growth factor (VEGF) in Bone Sarcomas” was awarded as best SICOT oral presentation in 2011.
Moreover, he acquired his skills from AIIMS, New Delhi and he is a specialist in hip and knee replacement surgeries. He also does Arthroscopic knee surgeries. You can go through his site and check out how incredibly skilled he is.
So if you are looking for a Ligament Doctor in Patna then Dr. Ramakant Kumar is your best choice. He is the best orthopedic and joint replacement surgeon.