At birth the bone consists mostly of soft enough cartilage. In childhood and early adolescence, they become longer, bigger and firmer. Even when growth stops, continue to gain bone density, which contributes to the fortress. To ensure strong bones, you need a constant supply of calcium and other minerals. Maximum density in the bone reaches the age of 25-30 years. In subsequent years, the bones lose calcium more than they receive. Due to this, they become lighter and weaker, which increases the risk of fractures. Maintain the correct posture reduces unnecessary load on your bones, helps protect the joints.
Bone form the basic structure of the support of the body. Without strong bones, you would not be able to perform a variety of physical activities such as walking or even sitting. To get strong bones, you need nutrients such as calcium and vitamin D which will help solidify the bone. Having a strong bones is certainly a necessity, and calcium is one of the main substances to maintain the health of bones.
Bones get stronger from physical activity, and the absence of any load atrophy. The use of calcium in the passive way of life will not protect our bones and reduced bone mass. The human skeleton consists of 206 bones and 230 joints. Formation of bone mass in a human is aged 25 - 30 years and then tissue density decreases. If you lose a large amount of bone tissue that may arise osteoporosis.
Osteoporosis is a disease called the last decade, although it is not entirely so. This is a natural process of aging, which is a normal process. Necessary at this time to think about how to strengthen their bones, muscles and joints. You can strengthen your bones with proper nutrition and exercise.
Here Are Some Tips To Maintain The Health Of the Bones
- Calcium. The content of calcium in the bones is important. Carbonated drinks accelerate the loss of calcium, because it is the factors that increase the loss of calcium, which leads to loss of bone strength. These include products containing phosphates: sweets, fast food, canned food, sausage and cream cheese. It useful for optimal bone formation requires a set of nutrients and consume foods that are rich in calcium such as spinach, banana, potatoes, etc.
- Vitamin D. Vitamin D is a group of fat-soluble secosteroids responsible for enhancing the intestinal absorption of calcium and phosphate. Vitamin D can be trusted to maintain the health of our bones. In order to maintain sufficient vitamin D is, multiply eating of green vegetables, fish, oyster, egg and etc.
- Exercise. Exercise is a bodily activity that enhances or maintains physical fitness and overall health and wellness. Exercise plays an important role in helping strengthen the bones. Exercise for bone fractures or cracks should be done with caution and should be tailored to the needs and capabilities. Doing regular exercise can keep the bone healthy and stronger. You can perform the following exercises: jogging, walking, tennis, cycling.
- Smoking And Alcoholic Beverages. Smokers had significantly lower bone mineral density than non-smokers. Regular consumption of alcohol interferes with the formation of bones and reduces the density. In addition, increases the risk of accidental injury. Avoid smoking and alcoholic beverages. We all know that smoking and drinking of alcoholic beverage habit is not good for our health.
- Sunlight. Sunlight in the morning can help you in maintaining health of the bone. Because the sun is one the source of vitamins to keep the bone healthy and stronger. For the normal absorption of calcium needs vitamin D. It is produced in the body under the action of sunlight on the skin. Any excess of vitamin D, not in demand at the moment, is deposited in the liver and is used at a time when we spend less time in the open air, for example, in the winter.
- Dairy Products. Lots of dairy products specifically for maintaining bone health, such as milk, yogurt, cheese, etc. Consume a lot of dairy products to keep your bones stronger and healthy.
- Massage. Massage benefits the body in many ways, e.g. It helps increase blood flow and circulation throughout the body. If you massage the soft tissue around the fracture of the bone, this will help improve blood circulation and increase the flow of nutrients that will help in maintaining the health of the bones. But massage should be light and soft, not to potentially cause broken bones.
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