Nutrients like calcium and vitamin D are very beneficial for bones. Food sources rich in calcium include dairy products and some green leafy vegetables. Things like broccoli, cabbage, okra, various beans, tofu, sardines or other types of fish.
You should consume calcium in an amount appropriate for your age along with vitamin D to help the body absorb calcium better. Foods rich in vitamin D include fish high in essential fatty acids. Such as salmon, sardines, and mackerel, eggs, milk, and breakfast cereals fortified with the vitamin UFABET
In addition to calcium and vitamin D Studies have also found that a variety of nutrients are associated with bone strength. Whether it’s vitamin A, vitamin B, vitamin C, vitamin E or vitamin K. Minerals like potassium and magnesium. Including many other key nutrients. Therefore, in order to strengthen bones, you should eat a variety of all 5 groups. You should not neglect eating protein and you should not limit the amount of food you eat per day to be too low. Because it may harm the strength of your bones.
Exercise
Exercise is an important part of building and maintaining strong bones. Exercise that will help strengthen your bones includes weight bearing exercise for at least 4 days per week. Along with other types of exercise, it may help reduce bone loss that occurs with age. However, when the exercise is finished. You should also stretch to strengthen the flexibility of the body.
Examples of sports or activities that help nourish bones are running, kicking football, and playing basketball. jumping trampoline doing gymnastics Badminton or tennis, karate, taekwondo, aerobic dancing, boxing, brisk walking, jumping rope. Or even walking up and down the stairs as well. However, people with thin bones should consult a doctor before exercising. To be able to exercise appropriately and safely
In addition, people with osteoporosis Your doctor may recommend medication to reduce your risk of pelvic and spinal fractures. This may be due to the use of bisphosphonates, Teriparatide or Denosumab. Which the patient must take vitamin D and calcium to nourish bones at the same time.