Follow these 6 easy tips for strong bones, weak and hollow bones will get new life

Bones form the framework of our body and act as a support system for the body. Therefore, it is very important to have strong bones. However, with age, the density of bones gradually decreases, especially in women. Similarly, due to unhealthy diet and inactive lifestyle, bones also start becoming weak. 

But by adopting the right diet and lifestyle, we can make our bones stronger (Tips for Strong Bones). Let's know 6 effective tips to increase bone density (Strong and Healthy Bones Tips).

Take a diet rich in calcium

Calcium is the most important nutrient for building and strengthening bones. Include calcium-rich food items in your daily diet, such as-

• Milk, curd, cheese and buttermilk
• Green leafy vegetables (spinach, broccoli, fenugreek)
• Sesame, flaxseed, almond and soybean
• Fish (salmon, sardines)

Adults need 1000-1200 milligrams of calcium every day. If you are unable to get enough calcium from your diet, you can take supplements as per the doctor's advice.

Increase Vitamin D

Vitamin D helps in the absorption of calcium in the body. Its deficiency can weaken the bones. The best source of vitamin D is sunlight. Sit in the sun for 15-20 minutes daily. Apart from this, include these things in your diet-

• Egg yolk
• Fatty fish (tuna, mackerel)
• Vitamin-D fortified milk and cereals
• If there is a deficiency of Vitamin D in the body, then take supplements after consulting a doctor.

Exercise regularly

Weight-bearing exercises help to increase bone density. These include-

• Walking, jogging, and running
• Dancing and Aerobics
• Weight Lifting and Resistance Training
• Yoga (Sun Salutation, Tadasana, Vrksasana)
• Exercising at least 30 minutes every day strengthens the bones.

Protein-rich diet

Protein is also important for bones, as it helps in repairing bone tissue. Include protein-rich foods in your diet, such as-

• Pulses, kidney beans, chickpeas
• Soybeans and Tofu
• Eggs, Chicken and Fish
• Milk and Yogurt

However, consuming too much protein can cause calcium deficiency, so consume protein in limited quantities.

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