Osteoporosis It is one of the most common diseases that we may see in our later years. Many influences can increase the risk of osteoporosis. One may be able to reduce the risk of osteoarthritis by changing some factors. Osteoporosis affects the health of our bones, joints, and muscles. Low bone density makes our bones vulnerable to such diseases, and here are simple ways you can improve your bone density.ndtv“.
9 ways you can improve your bone density and reduce your risk of osteoporosis:
1. Eat more calcium
The main nutrient for strong bones is calcium. Getting enough calcium in the diet is critical because bones develop and break down every day. Instead of eating one calcium-rich meal each day, it is recommended that you spread your calcium intake throughout the day..
2. Quit smoking
Although smoking is often linked to lung cancer and respiratory problems, it can also lead to bone diseases such as osteoporosis and increase the risk of bone fractures. Smoking should be avoided in order to ensure good bone density, especially in adolescence. And the first years of puberty.
3. Stop drinking alcohol
Drinking alcohol can impair calcium absorption, reduce bone density, and increase the risk of osteoporosis later in life.
4. Exercise regularly
Lack of exercise can repair the deterioration of our bones, muscles and joints Exercising regularly helps keep our bones and joints flexible Better movement of our limbs improves blood flow which also helps keep us healthy.
5. Weightlifting
Both weightlifting and strength exercises have been found in studies to help maintain existing bone structure and encourage new bone formation. Additionally, weight lifting increases bone density, prevents bone loss, and increases muscle mass. .
6. Eat foods rich in vitamins
By preventing calcium loss and helping minerals bind to the bones, vitamin K-2 is essential for maintaining bone health. Vitamin D helps the body absorb calcium. People who don’t get enough vitamin D are more likely to lose bone mass..
7. Watch your weight
Bone density depends on maintaining a healthy weight. Those who are underweight have a higher chance of developing bone disease, while those who are overweight put extra stress on their bones. People should avoid losing weight quickly and swinging between gaining and losing weight. Bone density can be lost when a person loses weight, but it is not recovered when a person regains weight. Weakened bones may result from this decrease in bone density..
8. Increase protein in your diet
Protein is known to promote better bone and muscle health. Protein is essential for maintaining bone health and density, so it is important to have enough of it in your diet..
9. Eat more omega-3
Omega-3 fatty acids have been linked to maintaining bone density, according to a number of previous research. Salmon, mackerel, almonds, seeds, and other foods like these contain omega-3 fatty acids. These fatty acids are available for consumption through supplements or diet..