Bones are the frame of the body, with the help of which we remain healthy and are able to move our body and do all the work. Weak bones affect not only our body but also our daily life. Due to this, there may be problems in getting up, sitting and walking. Therefore, proper nutrition and regular workout are very important to keep the bones strong.

Whenever it comes to maintaining bone health, calcium and vitamin D are mentioned first. To strengthen bones, it is very important to have a good amount of calcium and vitamin D in the body. However, apart from these two nutrients, many other nutrients are also needed to strengthen bones. Therefore, your diet should be such that it has good bone density and also keeps the bones strong. You can make your bones healthy with these tips.

Take a balanced diet

Get out of the misconception that calcium is only available in milk and include some other foods in your diet, which are healthy for bones . Apart from calcium and vitamin D, you can also maintain bone density with the help of protein. For this, you can eat almonds, broccoli, kale, salmon, soy products, green leafy vegetables.

Spend time in the sun

To fulfill the need of vitamin D, spend time in sunlight, which helps in the absorption of calcium in the body. Also, to overcome its deficiency through food, you can eat oily fish like tuna, salmon, trout. Do not consume alcohol and caffeine, as they hinder the absorption of calcium and vitamins and reduce bone density.

Workouts are also important

Along with all these diet tips, workout is also very important for strengthening bones. Muscles are connected to bones. When muscles contract during exercise, bones get stimulation to grow. The stronger the muscles, the stronger the bones will become. Therefore, include these workouts in your daily routine-

• Do strength training – You can keep your bones strong by doing workouts like weight lifting with dumbbells, pushups, lunges, squats, cable suspension training. Do such training under a trainer so that you do not overdo any workout unknowingly.
• Be sure to take a brisk walk .
• Play games like tennis, badminton, basketball.
• Go jogging or jumping.