Best methods to maintainBone healthor the four pillars of the body
Osteoporosis is when bones become weak, fragile, and break easily. Multiple factors contribute to osteoporosis, and in some people, the risk increases with age. If you want to avoid developing osteoporosis in middle age and old age, start making simple changes to your lifestyle today. This section covers health and wellness tips.SelMagzWill help you in preventingosteoporosisfrom developing.
Eat fresh vegetables and fruits
Avoid processed foods and include seasonal vegetables and fruits rich in nutrients and organic in your diet.
Exercise regularly
As you age, focus more on physical activities and choose strength training exercises.
Consume calcium-rich foods
Foods rich in calcium like milk, okra,soybeansand others more often so your body gets enough nutrients to keep bones healthy.
Don’t ignore vitamin D
Vitamin D plays an important role in bone health. The recommended level in the body is 30 nanograms per milliliter, which helps prevent diseases like osteoporosis.
Remember vitamin K
Studies show that vitamin K not only helps increase bone mineral density in people with osteoporosis but also reduces fracture risk.
Low-calorie diets are not recommended
A low-calorie diet affects metabolism, causes muscle loss, and is harmful to bone health.
SupplementsCollagenConsume
Discuss with your doctor whether you need collagen supplements, as collagen is the main protein found in bones.
Limit caffeine intake
High caffeine consumptionhas harmful effects on the body and reduces the body’s ability toabsorb calciumand decrease calcium retention.Consume other nutrients
such as
potassiumandmagnesiumwhich help calcium absorption and utilization in the body.Limit salt intake
Excess salt intake can reduce
bone densityand sodium increases calcium excretion. Therefore, it is recommended to use low-sodium salt for bone health.Exercise regularly
