Bones are important organs and structures that keep the body in shape. They are the attachment sites for muscles and tendons, and they are also a protective shield for internal organs such as the bones of the skull that protect the brain. Therefore, we should always take care of our “bones to be strong. We do not have to wait until we are old. This is essential to delay and prevent bone diseases, especially when we enter middle age, when we start to be at risk of osteoporosis.
Strengthening bones is recommended to start before puberty, at the age of 18-20 years. Naturally, the body will try to store as much bone as possible. If you know how to increase bone mass at this age, you will have a lot of bone mass and it is a good way to prevent osteoporosis in old age.
However, if you are past this age, there will be no chance to increase bone mass for accumulation. However, you must maintain your existing bone mass so that it does not decrease from the original. If you let calcium escape from the bone, it will make the bone thinner and easier to break.
How to make your bones strong
Eat foods high in calcium to ensure you have enough calcium to build new bone tissue. Replace old, expired bone by eating small fish, beans, sesame, green vegetables, and milk regularly because it will help strengthen bones and teeth.
Vitamins and supplements are essential for maintaining strong bones. Important ones include vitamins C, B6, K, and D, ufabet https://ufabet999.app, which are vitamins that the body cannot synthesize on its own. They also help calcium to be absorbed well in the intestines. These are found in plants, vegetables, and fruits. Supplements are suitable for people who do not get the right food or eat enough food. However, they have disadvantages in terms of high prices and some types add minerals and salts.
Avoid smoking because cigarettes contain nicotine which destroys bone strength and also obstructs calcium absorption in the digestive system. Also, avoid soft drinks, tea, coffee, and alcoholic beverages because they help draw calcium out of bones, making bones thinner, increasing the risk of osteoporosis.
Exercise. It is very important to exercise at least 3 times a week, about 30 minutes each time. However, if the elderly exercise the wrong type too much, it is not good because it will cause more cartilage loss in the joints than bone formation, causing the joint surfaces to wear out more and become rougher, until it eventually deteriorates. Exercise should be one that stimulates weight bearing, not too much, consistently, such as cycling, brisk walking, tai chi, etc.
In childhood and adolescence, we can do all kinds of exercise. The best are running, jogging, jumping, basketball, football. But when we get old, we have to choose the right one. It could be walking, brisk walking, dancing to music. But if we can’t do it, we should choose exercises such as walking, standing, swinging our arms, or doing some activities. We shouldn’t sleep too much.