Building and maintaining healthy bones is a great investment in your health since they protect vital organs like the brain and support the entire body.
The first thing you can do to improve your bone health is to increase your intake of foods which are rich in calcium. This should be combined with raising your consumption of vitamin D-rich foods since the body needs this nutrient to absorb calcium.
To achieve this feat, you can for example eat vitamin D-fortified cereals and drink a glass of calcium-rich milk for breakfast. If you are a vegan, you can consume vegetables which are good sources of calcium like spinach and broccoli for lunch, and wash them down with orange juice that has been enriched with the D vitamin.
Omega 3 fatty acids are other nutrients that are essential for keeping bones healthy. These can be obtained from plant-based sources like flaxseeds, hempseeds and other edible seeds. Herring, salmon and other fatty fish are also great sources of these essential fatty acids.
Sardines are oily fish in a class of their own when it comes to bone health, since they are good sources of calcium, vitamin D and the omega 3 fatty acids.
Eating these healthy foods should be combined with exercising, and preferably exercising in the sun since the body makes vitamin D when the skin is exposed to sunlight.
Jogging and step aerobics are examples of high impact weight bearing exercises that build strong bones and that can be done in the great outdoors. Dancing and hiking are other activities that can also be done to strengthen bones.
Muscle building exercises also strengthen bones by increasing their density. These can be done by using free weights in a gym or elastic bands in the privacy of your home.
Written by: Marian Kim, FizzNiche Staff Writer
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