Bone Health Care Tips: With increasing age, many problems start to arise in the body. Weak bones are also included in these problems. This problem is especially found in women, that too after the age of 30. At this age, the density of bones starts decreasing, which if increases too much, can also lead to osteoporosis.

In this, the bones become so weak that even a slight injury or shock can cause a bone break. Therefore, women after 30 should take special care of their bones. In this article, we will know some such tips (Tips to Maintain Bone Health), with the help of which you can easily keep the bones healthy and strong.

Tips to keep bones healthy and strong (Bone Health Care Tips)

Take care of nutrition

• Take a calcium-rich diet – Eat calcium-rich food items like milk, yogurt, cottage cheese, green leafy vegetables, almonds, and fish.
•  
• Take vitamin D- Vitamin D helps bones absorb calcium. Sunlight, fish oil, and vitamin D supplements are good sources. Vitamin D also helps reduce thyroid problems and symptoms of depression.
•  
• Eat plenty of protein- Protein plays an important role in building and repairing bones. Meat, eggs, lentils, and soybeans are good sources of protein.
•  
• Reduce salt- Eating too much salt reduces calcium in the bones.
•  

do the exercise

• Do weight lifting exercises- Weight lifting exercises help in strengthening the bones. These exercises put pressure on the bones, which increases the density of the bones and makes them stronger.
•  
• Do aerobic exercise – Exercises like yoga, swimming, and dance are also beneficial for bone health.
•  
• Exercise regularly- Exercise at least 3-4 times a week.
•  

Make lifestyle changes

• Don't smoke – Smoking reduces bone density and increases the risk of osteoporosis .
•  
• Do not drink alcohol- Alcohol consumption can also harm bone health.
•  
• Manage stress- Stress can reduce bone density. Practice stress management techniques such as yoga, meditation, and deep breathing.
•  
• Get enough sleep – 7-9 hours of sleep every day is essential for bone health.
•  

Get regular checkups

• Consult a doctor- Get regular checkups from your doctor. This can also help in detecting the risk of osteoporosis in time.