Tips To Strong And Healthy Bones

Calcium is one of the essential requirements for growth. Deficiency of calcium can lead to osteoporosis, which could lead to weakening of bones and even major fractures in the older people. So a well-balanced nutritious diet rich in calcium and Vitamin D; which helps absorption of calcium is necessary.

Every infant needs 300mg, children need 600 to 800 mg, adults need 100mg, pregnant women and lactating mothers need 1300 mg and post-menopausal women need 1200mg of  calcium every day. So the tip that is to be followed is to eat calcium rich foods like cheese, tofu, yogurt, calcium fortified soy-milk, as well as fresh fish. Post-menopausal women should definitely create a taste for soy-based products. All these make for strong and healthy bones.

One should make sure one includes foods like Chinese cabbage, mustard greens, dry figs and soy nuts in his/her daily diet. Animal fats and proteins should be avoided to improve absorption of calcium. This is a tip which helps one to have and maintain strong and healthy bones. In addition to this  avoid drinking alcohol; it could retard the ability of your bones to absorb vitamins and calcium.

Everyone who wishes to have strong and healthy bones should follow the tip to expose himself to direct sunlight for some time each day. Vitamin D present in sunlight helps in better absorption of calcium. The consumption of fish oil and eggs could also give you rich sources of Vitamin D.

One should not forget to take care of one’s strong and healthy bones and avoid their retardation by doing exercise in some form or the other daily or at least four times in a week. Walking, running, skipping, aerobics, tennis, squash are just some of  them. Taking care of one’s emotional and mental health by doing meditation exercises of some form helps one to have a better physical health that also helps the body to absorb calcium better and have strong and healthy bones.

All the best for better calcium absorption and for strong and healthy bones.

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